Oil-Free Hummus

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Oil-Free Hummus was one of the first recipes I created when I first started a plant-based diet in 2011. Hummus isn’t required for plant-based eating but almost everyone I know who eats plant-based loves hummus.

Oil-Free Hummus

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Oil-Free Hummus

If you are eating an oil-free, whole food, plant-based diet, it’s important that you make your own hummus. Almost all store bought containers of hummus have added oil. I avoid added oil and don’t cook with oil. The only exception I made is that I will use cooking spray when making pancakes or muffins so they don’t stick to the pan. Since I don’t make either very often I’m ok with that exception.

My hummus is not traditional. I don’t use olive oil or tahini. I’ve used tahini in a few recipes but I don’t notice much difference so I just leave it out. That’s one less ingredient, one less measuring cup, and less fat.

Homemade Hummus is Easy

When it comes to cooking, hummus is one of the easiest things there is. You don’t really need to cook and you only need a few ingredients. This time, I used canned chickpeas but when I’m batch cooking, I’ll make a big batch of chickpeas so I can make hummus, have chickpeas for Chickpea Nuggets and leftovers to add to salads.

You do need a high-speed blender or food processor. I’ve used both with good results. I’ve had this Hamilton Beach 10 cup food processor for 8 years and it still works great. I also have a Blendtec blender that we got many years ago at Costco. I’ve made countless sauces and dips in these two.

Choosing Chickpeas

My favorite chickpeas, a.k.a. garbanzo beans, come from Palouse Brand. They are non-GMO and USA grown. In fact, you are given the field location and harvest date. They are the best chickpeas I’ve ever eaten.

When I’m out of Palouse Brand, or when I don’t have time to cook up a batch in my Instant Pot, I’ll use canned chickpeas. Which ever you choose to use, don’t toss out the liquid that comes with the chickpea, you’ll use it.

Oil-Free Hummus and veggies

Oil-Free Hummus

This hummus is only flavored with lemon juice, garlic and optional salt. I like to sprinkle a little paprika on top as well but it’s optional.

Ingredients

  • 1 15 oz can of chickpeas (or 2 cups of cooked chickpeas), reserve the liquid
  • 4 cloves of garlic
  • 1 lemon, or 1/4 cup lemon juice
  • 1/4 to 1/2 cup of chickpea liquid
  • salt to taste, optional
  • paprika for garnish, optional

Do

  1. Pour your chickpeas into your blender or food processor. Save the liquid to use soon.
  2. Add your garlic and lemon juice. If your lemon isn’t juicy enough for 1/4 cup of lemon juice, you may want to add another lemon or some lemon zest to give it more flavor.
  3. Add 1/4 cup of the chickpea liquid, this is also known as aqua faba and some people whip it like eggs to make vegan meringues and other interesting dishes.
  4. Add optional salt if using.
  5. Blend or process until your hummus is creamy and smooth. If it’s not smooth enough, add another 1/4 cup of chickpea liquid and blend again.
  6. Pour into a bowl and garnish if desired. Enjoy with veggies, on sandwiches or any other thing you think of.

I love hummus. I often use it as a salad dressing or a sandwich spread. It’s so versatile and filling. Plus, this recipe is lower in fat with no oil or tahini so you don’t have to worry about over eating it. It’s like having a serving of beans with your veggies.

If you like this recipe, make sure to try my Cilantro Jalapeno Hummus, Spinach Artichoke Dip and Red Pepper Dip!

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Comments

  1. samwc50@yahoo.com says:

    A delicious and very easy recipe. I’m eating it now on fresh whole wheat sourdough bread. Thank you for the recipe.

    • Yay! I’m thrilled you enjoyed it! I made the most delicious veggie sandwich using whole wheat sourdough I got at the farmers market this weekend. It took it to the next level!

  2. Garlic amount was too much! I put 2 and it was still too much.

  3. jeff whitacre says:

    I made it and then blended an avocado and some Apple cider vinegar and made a wonderful Salad Dressing. The nest Hummus Recipe, Love it Holly, Thank you. Kind Regards Jeff

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