sweet potato hummus

Sweet Potato Hummus

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I love sweet potatoes. I also love dips. Any good dip that I can use for veggies, chips, anything crunchy that I can put in something smooth. So good! The full elimination diet does not allow for traditional hummus made with chickpeas. Legumes and beans of all kinds are out of the picture for several phases of an extreme elimination diet. So how can we dip?!

This recipe replaces the chickpeas with roasted sweet potatoes. When cooked sweet potatoes are blended they create a completely different texture. Never use a food processor or blender for mashed potatoes, you’ll end up with gluey potatoes. However, when you use it for a dip the result is a silky smooth hummus that doesn’t make you feel like you’re dipping a celery stick into mashed potatoes.

The smoked paprika in this recipe is totally optional. If you are not yet to a phase of an elimination diet that allows nightshades please leave it out. However, if you’ve already passed that phase the smoked paprika will give a nice depth of flavor to compliment the sweet potatoes. If you still want some smokiness without the nightshades you can consider using liquid smoke, a tiny tiny little dash will do. Even better, use a smoked salt! I think it’s a noticable enough flavor to keep a bag of it in my pantry. Or, you could even smoke the sweet potatoes instead of roasting them. If you’re one of the lucky few who has an in-home smoker please do this and let me know how it turned out!

For dipping purposes you can always stick with the classic carrot and celery sticks. I also found that some brands of sweet potato or root vegetable chips are elimination diet safe. Check the ingredients closely to make sure there are no nightshades and nothing with gluten, corn, or any other common offenders.

What is tahini?

Tahini is a sauce made from toasted and hulled sesame seeds. Sesame seeds are a somewhat common food allergen so your specific elimination diet may eliminate them. Talk to your doctor about whether or not this ingredient needs to be included in your elimination diet. If you are eliminating sesame products simply exchange the tahini in this recipe for sunbutter. Aka sunflower seed butter. It will give the same texture and a similar flavor profile as well as provide some of the necessary fat that will make this sweet potato hummus extra rich and creamy.

Ingredients

  • 3 small sweet potatoes (about 1 lb), chopped
  • 3 tbsp tahini (use sunflower butter if avoiding sesame)
  • 1 tbsp + 1 tsp white wine vinegar
  • ¼ tsp smoked paprika or smoked salt (optional)
  • ¼ tsp garlic powder
  • 1 tsp dried parsley
  • ½ tsp salt, or to taste
  • ¼ cup vegetable broth
  • olive oil
  • salt and pepper
  • 2 tbsp pepitas (optional for topping)

Instructions

  1. preheat oven to 450 degrees F
  2. on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper
  3. roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside
  4. let potatoes cool for a few minutes before transferring to a food processor or blender
  5. combine all ingredients and blend until smooth
  6. serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies
sweet potato hummus

Sweet Potato Hummus

Prep Time 5 mins
Cook Time 30 mins
Course Snack
Cuisine American
Servings 4 servings

Ingredients
  

3 small sweet potatoes (about 1 lb), chopped

    3 tbsp tahini (use sunflower butter if avoiding sesame)

      1 tbsp + 1 tsp white wine vinegar¼ tsp smoked paprika or smoked salt (optional)

        ¼ tsp garlic powder

          1 tsp dried parsley½ tsp salt, or to taste

            ¼ cup vegetable broth

              olive oil

                1/4 tsp pepper

                  2 tbsp pepitas (optional for topping)

                    Instructions
                     

                    preheat oven to 450 degrees F

                      on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper

                        roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside

                          let potatoes cool for a few minutes before transferring to a food processor or blender

                            combine all ingredients and blend until smooth

                              serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

                                Keyword citrus free, legume free, nut free
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                                One thought on “Sweet Potato Hummus

                                1. I haven’t tired it yet. But I will. I love sweet potatoes and I am always looking for low calorie dips. This could be a winner. Thank you for posting.

                                Try this recipe? What did you think?