This Low FODMAP Red Pepper and Walnut Dip is based on a yummy Middle Eastern recipe called muhammara. It’s delicious served with fresh cut low FODMAP veggies, spread onto grilled chicken or served with low FODMAP toast.
I love having fresh veggies dipped in hummus. Unfortunately, hummus is not the best option on a low FODMAP diet because of the traditional high FODMAP ingredients used like garbanzo beans and garlic.
According to current Monash University data (as of April 2018), hummus has tested high (red) in FODMAPs for a 2 tablespoon serving and moderate (yellow) for a 1 tablespoon serving.
Although not exactly like hummus, I think this Low FODMAP Red Pepper and Walnut Dip is very reminiscent and is a great dip for fresh cut low FODMAP veggies – a quality I definitely miss about hummus.
Serving Suggestions:
Some of my favorite fresh cut low FODMAP veggies are:
- Carrots: A low FODMAP serving of carrots is 1 medium or 61 grams**
- Cucumbers: A low FODMAP serving of cucumbers is ½ cup or 64 grams**
- Kohlrabi: A low FODMAP serving of kohlrabi is 1 cup or 135 grams
- Jicama: A low FODMAP serving of jicama is ½ cup or 70 grams
- Broccoli: A low FODMAP serving of broccoli is 1 cup or 90 grams
** No FODMAPs were detected in this food and most people should be able to tolerate larger amounts.
This recipe requires a little extra prep work due to the roasting of fresh red bell peppers, but the amount of flavor added is worth it!
Note: You could probably use jarred roasted red peppers, however, to my knowledge jarred roasted red peppers have not been tested (as of April 2018) and it can sometimes be hard to tell how much is an equivalent to a whole fresh bell pepper.
Print
Low Fodmap Red Pepper and Walnut Dip
- Prep Time: 35 mins
- Cook Time: 25 mins
- Total Time: 1 hour
- Yield: 8 1x
Print Recipe
Pin RecipeDescription
This Low FODMAP Red Pepper and Walnut Dip is based on a yummy Middle Eastern recipe called muhammara. It’s delicious served with fresh cut low FODMAP veggies, spread onto grilled chicken or served with low FODMAP toast.
Ingredients
- 2 red peppers, halved lengthwise, stems and seeds removed
- 1 ½ cup walnuts
- ½ tsp. ground cumin
- 2 Tbsp. garlic-infused olive oil
- ½ lemon, juice of
- Salt, to taste
Instructions
- Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place the peppers cut side down and roast for 20-25 minutes or until skins are wrinkled and slightly charred.
- Remove from oven and let cool slightly before placing in a bowl. Cover bowl with plastic wrap and let cool for 30 minutes.
- After cooling, remove peppers from bowl. Peel off the skins, discarding them, and placing the flesh into a food processor with walnuts, cumin, olive oil, and lemon juice. Process until smooth.
- Serve with fresh cut low FODMAP veggies or toasted low FODMAP bread.
Notes
Walnuts: A low FODMAP serving is 10 nut halves or 30 grams.
- Category: Dip
- Method: Blender
- Cuisine: Mediterranean American
Katie says
I’m in the elimination phase, so would I only use the 10 walnuts, or use the amount you said, and only have 2 tablespoons to be safe?
Emily says
Hi, Katie! My recipes are designed so that 1 serving of the recipe, as written, will be safe for the elimination phase. I highlight foods that have FODMAP limits, like walnuts, as an FYI.
Lisa H says
Just made this dip and I can’t believe I’ve lived my whole life without knowing about it until now. It’s so tasty and moreish its delicious. My gut and I thank you!!
★★★★★
Emily says
Thank YOU, Lisa! I’m so glad you loved it! Thanks for sharing!! 🙂