Simple Low FODMAP Veggie Dip

Living with IBS or following a low FODMAP diet can make snacking feel like navigating a minefield. Between reading endless ingredient labels and trying to find something that won’t upset your stomach, sometimes it seems easier to skip snacks altogether – especially when you’re craving fresh veggies with a creamy dip.

That’s where this low FODMAP veggie dip comes to the rescue: it’s gentle on sensitive stomachs, takes just minutes to whip up, and works perfectly with all your favorite FODMAP-friendly vegetables. Plus, it’s a great option to bring to parties when you’re not sure what other snacks will be safe to eat.

What Kind of Tahini Should I Use?

For this dip, you’ll want to start with a good quality tahini paste made from hulled sesame seeds. Light-colored tahini tends to have a milder, less bitter taste that works really well in dips, while darker tahini can sometimes be more intense. Give your jar a good stir before measuring since the oil naturally separates – you want that smooth, creamy consistency throughout. If you’re new to buying tahini, look for brands that list only sesame seeds as the ingredient and avoid ones that have separated into a thick, impossible-to-stir paste at the bottom of the jar. A fresh jar of tahini should be pourable but not watery, with a texture similar to natural peanut butter.

Options for Substitutions

Need to switch things up with this low FODMAP dip? Here are some handy substitutions that keep it tummy-friendly:

• Tahini: If you’re out of tahini, you can use sunflower seed butter or almond butter (if tolerated). Just note that this will change the flavor slightly, and you might need to adjust the lemon juice to balance the taste.
• Garlic-infused olive oil: You can replace this with regular olive oil plus 1/4 teaspoon of asafoetida powder (which is low FODMAP) to maintain that garlicky flavor. Plain olive oil works too, but you’ll miss some of that garlic taste.
• Garam masala: If you don’t have garam masala, mix together equal parts ground coriander, cumin, and a pinch each of cinnamon and cardamom.
• Zucchini: Yellow summer squash works just as well here – just make sure to peel it too. You could also use peeled cucumber, but you’ll need to remove the seeds first.
• Carrots: Sweet potatoes (in moderation) are a good swap for carrots – just steam them until they’re really soft. Keep in mind that this will make the dip sweeter.
• Lemon juice: Lime juice works perfectly as a 1:1 replacement, or try apple cider vinegar (use half the amount called for).

Watch Out for These Mistakes While Cooking

The biggest challenge when making this low FODMAP veggie dip is not roasting the vegetables properly – make sure to roast your zucchini and carrots until they’re completely tender and slightly caramelized, as undercooked vegetables will result in a chunky, less creamy dip.

Temperature control is crucial here – if you blend the vegetables while they’re still hot, the dip can become too thin and watery, so let them cool for at least 15 minutes before processing.

When adding the tahini, start with a smaller amount and gradually increase it to prevent the dip from becoming too bitter or overwhelming the other flavors, and remember to taste and adjust the spices as you go since garam masala blends can vary significantly in intensity.

For the smoothest results, scrape down the sides of your food processor several times during blending, and if the dip seems too thick, add the garlic-infused oil one tablespoon at a time until you reach your desired consistency.

What to Serve With Veggie Dip?

Since this is a low FODMAP dip, you’ll want to stick with gut-friendly dipping options that won’t trigger any digestive issues. Rice crackers, cucumber slices, bell pepper strips, and carrot sticks are perfect for scooping up this creamy dip. For a fun party spread, try adding some low FODMAP chips like plain corn tortilla chips or rice crisps. If you’re making this for lunch, it’s great spread on gluten-free toast or used as a sandwich filling with turkey and lettuce. You can also thin it out with a bit of olive oil to make a tasty salad dressing!

Storage Instructions

Keep Fresh: This tasty veggie dip stays good in the fridge for up to 5 days when kept in an airtight container. The lemon juice helps preserve the freshness, and the flavors actually get better after a day as they meld together. Just give it a quick stir before serving if you notice any separation.

Make Ahead: This dip is perfect for meal prep! You can make it a day or two before your gathering – the spices will have time to blend and develop even more flavor. If it thickens up in the fridge, just mix in a splash of olive oil or lemon juice to reach your desired consistency.

Portion: For easy snacking throughout the week, divide the dip into smaller containers. This way, you can grab individual portions for lunch boxes or quick snacks. Just remember to keep it cold with an ice pack if you’re taking it on the go!

Preparation Time	15-20 minutes
Cooking Time	30-40 minutes
Total Time	45-60 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 700-800
• Protein: 15-20 g
• Fat: 55-65 g
• Carbohydrates: 60-70 g

Ingredients

• 2 medium zucchini (peeled and split in half)
• 6 large carrots (cut in half)
• 1/3 cup tahini
• 1/4 cup fresh lemon juice
• 5 tablespoons garlic-infused olive oil
• 1 teaspoon sea salt
• 1 tablespoon garam masala (to taste)
• 1 tablespoon ground cumin (to taste)
• 2 teaspoons paprika (to taste)

Step 1: Prepare and Preheat

Preheat your oven to 425°F (220°C).

Line two baking sheets with parchment paper to prevent sticking and make cleanup easier.

Wash the carrots and zucchini thoroughly.

Peel the zucchini, then slice it lengthwise in half.

Do the same with the carrots.

Arrange the sliced carrots on one baking sheet and the zucchini on the other since they will require different roasting times.

Step 2: Roast the Vegetables

Place both baking sheets in the preheated oven.

Roast the zucchini for about 12 minutes until they are tender, then remove them from the oven.

Allow the zucchini to cool at room temperature for another 12 minutes.

The carrots will need more time, approximately 30-40 minutes, and should be soft to the touch when done, though not necessarily browned.

Step 3: Prepare Tahini Mixture

While the vegetables are roasting, prepare the tahini mixture.

Add tahini, lemon juice, garlic-infused olive oil, sea salt, and any desired spices to a food processor.

This will serve as the flavorful base for the hummus.

Step 4: Blend Zucchini

Once the zucchini is cooled, add it to the food processor with the tahini mixture.

Blend until smooth.

If any larger pieces of zucchini remain, do not worry, as you will blend again after adding the roasted carrots.

Step 5: Blend Carrots and Finalize Hummus

When the carrots are tender to the touch, remove them from the oven and let them cool at room temperature for about 10 minutes.

Ensure they are not hot when you add them to the food processor to avoid any overheating of the appliance.

Blend the carrots with the zucchini mixture until you achieve a smooth and creamy hummus consistency.

Taste the hummus and adjust the seasoning to your preference.

Step 6: Store and Serve

Transfer the smooth hummus to an airtight container and store it in the refrigerator.

The hummus will keep well for 3-5 days.

Enjoy your roasted vegetable hummus as a nutritious dip or spread.