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Avocado Hummus Nourish Bowl | High-Fibre, Low-FODMAP

Written by

Jasmine

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I love creating nourish bowls; you can create endless possibilities from the same core components and never get bored! Today we’re making a version that’s high in fibre (14g) but low in FODMAPs, as part of my IBS-friendly series. Let’s dive in…

INGREDIENTS

Avocado hummus:

Avocado

Chickpeas

Tahini

Hemp seed hearts

Aleppo pepper (or chilli flakes, optional)

Roasted vegetables:

Bell peppers (I used red and yellow)

Courgette

Baby tomatoes

Butternut squash (other types of squash or pumpkin are also fine at this serving size)

Toppings:

Walnuts (cashews or pine nuts also work)

Pumpkin seeds (sunflower seeds also work)

Fresh dill

Everything else:

Carrot

Quinoa (light or tricolour work fine)

Chard

Rocket

TIPS & NOTES

As always: if you want to make any swaps or substitutions in this recipe, make sure you check that the portion size is still going to be low-FODMAP in the context of this overall recipe.

You can add some more protein to this meal (optionally, reduce the quinoa by 30% to keep calories similar), if you like: I’d personally go for a jammy boiled egg or some grilled halloumi, but I wanted to keep this plant-based and dairy isn’t low-FODMAP (even though it doesn’t trigger me personally). Some seasoned tofu or grilled chicken would also work.

Avocado Hummus Nourish Bowl

  • Servings: 3
  • Difficulty: Easy
  • Print

A igh-fibre, low-FODMAP norish bowl with Mediterranean flavours

Blender required, no advance prep needed

Ingredients

  • 180g of squash (cut into bitesized chunks)
  • 1 medium courgette (cut into medium thickness chunks)
  • 125g baby tomatoes
  • 2 bell peppers (cut into medium-sized chunks)
  • 1/2 a medium avocado
  • 75g of chickpeas (canned, drained and rinsed)
  • 30g of hemp seed hearts
  • 20g of tahini
  • Juice of 1/2 a lemon
  • 1/4 of a tsp of aleppo pepper (optional)
  • 150g of chard, finely sliced
  • 1 medium carrot (grated)
  • 180g dried quinoa (rinsed)
  • 20g of walnuts
  • 15g of pumpkin seeds
  • A small handful (c.2g) of dill (large stems removed, chopped)
  • 40g of rocket leaves
  • A drizzle olive oil
  • Salt and pepper to taste

Directions

  1. Preheat the oven to 200C
  2. Toss together the tomatoes, courgette, bell peppers and squash with some olive oil, salt and pepper and spread them across a lined sheet pan, bake for 20-25 mins, stirring partway through
  3. Meanwhile, add the chickpeas, hemp seed hearts, lemon juice, tahini and avocado to a blender with a little salt and pepper and 30ml (2 tbsp) of water and blend until smooth – if needed, add a further 1-2 tbsp of water
  4. Add the quinoa to a small saucepan with some salt, pepper and 270ml of water – cover and bring to the boil then reduce to a simmer until the water is 90% absorbed (this should take around 15 mins), then add the carrot and chard, stir and cover to cook for a further 3-5 mins
  5. When the vegetables are almost done, add the walnuts and punpkin seeds to a small heatproof ramekin and add to the oven for 5 mins before removing everything (optional: roughly chop the walnuts or break them apart by hand once cooled enough)
  6. Add the quinoa to your plate, along with the roasted vegetables, add the rocket to the side and the hummus (optional: add a drizzle of extra-virgin olive oil over the hummus and rocket) – if you’re using aleppo pepper, sprinkle this over the avocado hummus and top everything with the walnuts, pumpkin seeds and dill

Let me know if you try this nourish bowl!

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