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Ricki Heller

A healthy lifestyle can be sweet!

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Lower Oxalate Hummus

by Ricki Heller Leave a Comment

Plant-based eaters can rejoice with this new version of hummus that’s also low oxalate! If you love hummus, you’ll love this dip that’s grain-free, egg-free, dairy-free, sugar-free, nut-free, soy-free, corn-free, vegan and candida-friendly.

If you know anything about plant-based eaters, you know that there are certain foods with celebrity status: kale, avocado, cashews, nutritional yeast–and hummus. (And if I missed any, please chime in and let me know. But of course, you already planned to do that, amiright?). 😉

My friend Dreena Burton has a saying: hummus is a food group. Well, why not?

After all, hummus is a yummy, creamy, protein-rich spread that you can use as a dip for veggies or crackers, as a spread in a sandwich, as a salad dressing (just water down with a bit of water and/or olive oil). even as the base for a cookie dough (okay, that’s a stretch: hummus without the garlic might work, though).

And if you’ve never made homemade hummus, well, you’re missing out. It’s super quick and easy, and can be so much more delicious than the store-bought kind (plus, making it yourself allows you to play with the amount of garlic, salt, lemon juice–basically, to tailor the recipe to your own personal tastes).

I’ve concocted a couple of hummus dishes over the years, even some keto versions without beans!

But this one is the smoothest, creamiest, most luscious hummus I’ve ever made. Why?

It’s made without chickpeas. And also without tahini.

That’s right. I’ve removed the two most common ingredients in the hummus–and still called this “hummus!” In fact, this version, made with black-eyed peas and sunflower seed butter instead, is not only remarkably delicious, it’s also low oxalate.

So if you follow a low oxalate diet, you can enjoy this spread with abandon!

Whenever I try a new recipe, I try it out on the HH, who can eat literally whatever he wants (tonight’s dinner, for example, included General Tao chicken (bits of chicken in a wheat-based batter and sauce seasoned with soy sauce and sugar), white rice, flatbread, and coconut cream pie for dessert. NONE of it was free of gluten, sugar, eggs or dairy, btw).

So, I figure that if the HH likes my recipe, well, it will likely appeal to “regular” eaters, too.

His verdict on this hummus? “This is the best hummus you’ve ever made. Please only make this one from now on.”

I would have to agree. Because the black-eyed peas are softer and more delicate than chickpeas, they blend more easily into a super-creamy base. And the sunflower seed butter adds a milder, yet nutty, flavor. All in all, I’d say this is my favorite hummus, too.

So now plant eaters everywhere can rejoice: a new addition to the hummus food group!

overhead view of a bowl of hummus and plate of veggie crackers.

Low Oxalate Hummus

This hummus is the smoothest and creamiest you’ll ever have, with a flavor that’s slightly milder and more nutty than traditional hummus.

1 can (540 ml or 15 ounces) black eyed peas, drained and then rinsed

1/4-1/3 cup (60-80 ml) smooth natural (unsweetened) sunflower seed butter, to taste

1 large or 2 small cloves garlic, minced

1/4 cup (60 ml) extra virgin olive oil

3 Tbsp (45 ml) fresh lemon juice

1/2-1 tsp (2.5-5 ml) ground cumin, to taste

Fine sea salt, to taste

Blend all ingredients in the bowl of a food processor until smooth and creamy, scraping down sides as needed. If the hummus is too thick, add a splash more oil or water, one tablespoon (15 ml) at a time, blending between additions, until the desired texture is reached. Taste and adjust cumin and salt if necessary. Store in a covered container in the refrigerator up to 5 days. Makes about 2 cups (480 ml). May be frozen.

Suitable for: ACD All stages; refined sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut free, yeast-free, corn-free, vegan, low glycemic.

Disclosure: Links in this post may be affiliate links. If you choose to purchase using those links, at no cost to you, I will receive a small percentage of the sale.

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Filed Under: ACD Maintenance, ACD Stage One, ACD Stage Three, ACD Stage Two, anti candida diet, appetizers, beans and legumes, dairyfree, eggfree, food allergies, food restrictions, food sensitivities, gluten free, grain free, Low Oxalaate, nut-free, seeds, side dishes, snacks, sugar-free, Uncategorized, vegan, vegan candida diet Tagged: anti-candida, beans and legumes, candida diet, dairy free, dips and spreads, egg free, food allergies, food sensitivities, gluten free, healthy hummus, low oxalate, quick and easy, sugar free, vegan, wheat-free

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Hi! I'm Ricki, cookbook author, professional recipe developer, holistic nutritionist and anti-candida crusader. Let me show you how easy it is to eat plant-based, sugar-free, gluten free food that tastes great!

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