The colour. The taste. The flavour. This Carrot Hummus has it all! It seriously took all my will power to not devour the whole thing as I was creating this.

Hummus is one of my favourite dips. It can be used as a stand alone dip or you can add it to a variety of foods and meals to give them that something extra. With the weather warming up here, BBQ’s with friends are becoming more frequent and with it the need to ‘bring something’. So I have no doubt you will be whipping this one up for not only yourself to eat but to share with others. 

The secret to this is in the roasting of the carrots. Oh the sweetness that it brings! And not in a traditionally sweet way, but in that earthy sweetness that you can only get from root vegetables. It carries all the hallmarks of the traditional hummus with fragrant cumin and creamy tahini. This one however is a little more friendly on the more sensitive tummy’s. I’ve used garlic infused olive oil and completely removed the chickpeas, which can be irritating to those suffering with gastrointestinal upsets.

Now I’m all for eating a wide and varied diet. In fact our microbiome thrives on having the most diverse variety of plant foods possible. Each of the different strains of bacteria that live in our gut like different foods. We want to keep as many of these bacteria happy and thriving as possible. So fundamentally I am all for including all foods in ones diet.


That said I often see clients, friends and family who, on their own accord have began to remove foods like legumes, onion and garlic. These are classically foods which our gut bacteria ferment and can cause bloating and wind (either trapped or expelled). In this instance, removal of foods that are obviously causing irritation is a great first step. We want to help alleviate these symptoms. The next step is to then look to the what is actually happening in the gut that is making a person react to these foods. This is where working with a practitioner can really help. There may be a simple underlying reason or it may be something more complex. The goal is to address the underlying problem and get the person back to enjoying as much variety of food as possible.

That brings me full circle back to the Carrot Hummus. By omitting the chickpeas in favour of the carrot and the almond butter, you can still enjoy a super delicous, earthy and creamy dip, without the heafy dose of fermentable fibres for your gut bacteria. Olive oil infused with garlic is a great way to retain the garlic needed to make this a great tasting Carrot Hummus again without the oligosaccharides which can be problematic.

No hummus would be complete without cumin and lemon, so of course that has been added to this Carrot Hummus.

This Carrot Hummus is not only great for those at the beginning of their gut health journey, it is also a absolute hit with the kids. Don’t forget to tag me on Instagram or Facebook when you make this, I love to see your creations!

3s (8

What Do I Need?
  • 500g of Carrots (approx)
  • 1/4 cup Extra Virgin Olive Oil + extra for roasting
  • 1 tablespoon of Tahini
  • 1 tablespoon of Almond Butter (if you have a nut allergy you can use an additional tablespoon of tahini)
  • Juice of half a Lemon
  • 3 teaspoons of Cumin + extra for roasting
  • 1-2 teaspoons of Garlic-Infused Olive Oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon turmeric powder


Let’s Do This!

1. Preheat the oven to 220c.

2. If you have bought your carrots from the markets and know there was no nasties used then simply cut the carrots into chunks about 2cm long. If you have grabbed them from the supermarket, then give them a peel before using.

3. Place the carrots in a roasting dish and drizzle with oil and a light sprinkle of cumin. Pop in the oven for approximately 30-40mins.

4. Remove from the oven when soft and caramalised. Place in a food processor along with olive oil, cumin, tahini, almond butter, garlic-infused olive oil, lemon and salt and pepper.

5. Blitz until it reaches your desired consistency. You can make it super smooth and creamy or leave it a little textured like I have in the pics above.

You can eat this as a dip with some vegetable sticks or crackers. Or add it to meals to give them a little extra flavour dimension.


This recipe is gluten and dairy free, vegan friendly, SIBO friendly and can be made nut free.