Oil Free Sweet Potato Hummus
This oil free sweet potato hummus is a great recipe to have on hand for snacks, sandwiches, school lunches and more.
I always make up a batch at the start of the week and store it in the fridge for easy lunches and snacks. You can use this hummus as a sandwich spread, a dip for veggies or crackers, as a puree for babies, or even as a stir through pasta sauce. I find it particularly useful for school lunches because it is nut free. It can be really hard to find nut free vegan protein options for school lunches!
The combination of chickpeas and sweet potato gives this oil free sweet potato hummus a really mild flavour. I find this works better for young kids who might not like the really strong flavours of tahini and garlic. You’ll see in the recipe, I’ve added a range of amounts for each of the flavour ingredients. I suggest starting with the lower end of the amounts for each ingredient, process, and then taste. I find the lower end of the amounts suit kids, where as the higher amounts are more suited for if you’re serving the dip to adults. Of course, you can always add more if you like stronger flavours!
To Make:
You can either steam or bake the sweet potatoes for this recipe. I prefer to bake it, as it gives it more flavour. Steaming is much faster though, so I tend to steam it when I’m in a hurry.
I find a food processor works best for this recipe. In a pinch, you could make it in a blender at low speed.
This recipe can be make Low FODMAP by simply omitting the garlic powder. Although Tahini can be a trigger food, the Monash University FODMAP Foods app says the serving size in this recipe shouldn’t trigger symptoms.
If you’re after some other dip and sandwich spread ideas, check out my Edamame Spread, or Cheesey Pumpkin Spread.
Oil Free Sweet Potato Hummus
Ingredients
- 2 cups Cooked Sweet Potato steamed or baked
- 1 tin Chickpeas drained and rinsed
- 1 – 2 Tbs Tahini to taste
- 1/2 – 1 Tbs Lemon Juice to taste
- 1/8 – 1/4 tspn Cumin to taste
- 1/4 – 1/2 tspn Garlic Powder to taste
- 2 TBS Water
Instructions
- Place all ingredients in a processor. Process until smooth.
- Taste to check flavour amounts. Adjust to taste then process.
- Dip will keep in a sealed container for 3 – 4 days in the fridge.
