Friday, 21 September 2012

FODMAP Carrot and Cumin Dip

Finding a tasty FODMAP diet friendly dip can be a bit tricky. Most recipes or store-bought dips either use dairy or beans as a base which makes them less than ideal for IBS sufferers. This dip recipe puts an end to all that - cumin is traditionally used to soothe the digestion so this dip is not only FODMAP friendly but also wonderfully soothing for bad IBS days. I've used spring onions as the white-part is ok on the FODMAP diet but you can omit from the recipe if you know you don't get on with them. Try dipping in wheat-free bread, corn tortillas, rice cakes or sliced peppers.


500g organic carrots
1 tsp ground cumin
1/2 tsp paprika (smoked if you have it)
1/2 tsp turmeric
2 chopped spring onions (green part only)
2 tablespoons extra virgin olive oil
2 tsp apple balsamic (or other good sharp vinegar)
Salt to taste

Roughly chop the carrots and put in a pan (there is no need to peel them if you have organic ones). Cover with boiling water and simmer for about 20 minutes or until tender. Drain the carrots and leave in the sieve.

Heat the oil in the pan and add the spring onions, cooked carrots and spices. Cook on a gentle heat for a couple of minutes.

Remove from heat and add vinegar. Puree with a hand blender (or if you prefer you can mash by hand but the texture will be less smooth) until just blended.

Season to taste.


  1. The green part of a green onion is FODMAP free. Or you could use chives.

  2. It says add the peeled garlic.. There's no garlic in the ingredients list.

    1. Well spotted - corrected now. Thank you Effie


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