This Oil-Free Hummus Without Tahini is one of the recipes that has been part of My Plant-Based Family almost from the beginning. I started making hummus after our family went plant-based in 2011, and it quickly became a staple in our refrigerator.
It’s easy, inexpensive and made with simple ingredients I usually have on hand. Unlike many hummus recipes, this version doesn’t use oil or tahini. Chickpeas, lemon, garlic and seasonings come together to make a flavorful dip or spread that’s perfect for quick family meals and snacks.
We eat it with fresh vegetables, spread it on sandwiches and wraps, and add it to bowls and other easy meals. It’s also a great recipe to make ahead and keep in the refrigerator when everyone needs something quick.
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Why You’ll Love This Recipe
- No oil or tahini: This recipe gets its flavor and creamy texture without either.
- Budget-friendly: Chickpeas are inexpensive, and the rest of the recipe uses simple pantry and grocery-store ingredients.
- Quick and easy: Put everything in a food processor or blender and blend.
- Family-friendly: Use it as a dip, sandwich spread, wrap filling or addition to bowls.
- Easy to customize: Adjust the garlic, lemon and seasonings to suit your family’s tastes.
Key Ingredients
Chickpeas: Canned chickpeas make this incredibly convenient, but cooked-from-dry chickpeas work too.
Lemon juice: Fresh lemon gives hummus its brightness. Add a little more if your family likes a stronger lemon flavor.
Garlic: Start conservatively, as raw garlic can become quite strong in hummus.
How to Make 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
Step 1: Add your ingredients to your blender or food processor. Start with 1/4 cup of liquid.
Step 2: Blend until your hummus is creamy and smooth. Add the additional 1/4 cup of liquid if needed to make it creamier.
Step 3: Taste the hummus and make adjustments, such as adding more liquid to make it creamier or more garlic and lemon juice for more flavor. Add salt if desired.
How Do You Make Creamy Hummus Without Oil or Tahini?
The key to making your hummus smooth is to use a good blender or food processor. You need the power to pulverize those chickpeas. I’ve found that using warm chickpeas breaks down better and makes the creamiest hummus. Of course, using enough liquid, whether it’s water or aquafaba, is important. Some people may think the added fat in oil or tahini is needed, but I can’t tell you from experience that you don’t need it.
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. Whichever you choose to use, don’t toss out the liquid that comes with the chickpeas; you’ll use it.
Easy Ways to Use Hummus
Hummus is one of my favorite foods to keep ready in the refrigerator because it can become part of a meal or snack without much planning.
Try it:
- as a dip for carrots, cucumbers, bell peppers or other vegetables
- spread on sandwiches instead of mayo
- inside wraps with vegetables
- with pita or crackers
- added to a grain or veggie bowl
- as an easy after-school snack
- packed in a lunch box with vegetables and crackers
For family meals, I especially like foods like hummus that everyone can use differently. Put out hummus, vegetables, wraps and a few other fillings, and everyone can build their own meal.
If you like this recipe, make sure to try:
Frequently Asked Questions
I try to use it within 5 days, but I’ve stretched it to 7 days.
I store homemade hummus in a glass bowl with a lid in the refrigerator.
Yes, you can freeze hummus. The texture will change a bit when you defrost it. For best results, thaw it in the refrigerator, warm it slightly and stir well. You can re-blend it if stirring doesn’t fix the texture.
Yes, but I recommend soaking them and cooking them the day before you make your hummus. Chickpeas have a long cooking time. I cook them in the Instant Pot with great success.
Yes, you can make hummus without garlic, but I recommend adding more herbs or spices.
Yes, you can use lime juice and or zest instead of lemon.
Make sure your chickpeas are cooked completely before making hummus. You probably need to add more liquid and blend them longer. Make sure you scrape the sides of your blender or food processor throughout the process. Warm chickpeas blend better than cold chickpeas. Warm them up first fir best results.
If you forget to save the water you get when cooking chickpeas or the water that comes in the can, you can use regular water.
Yes, roasted peppers are great in hummus. They do contain moisture, so you may want to scale back on the other liquid you add to the blender.
Oil-Free Hummus
This easy oil-free hummus is made without tahini using chickpeas and simple pantry ingredients. It's an inexpensive, family-friendly dip or spread that's perfect for snacks, lunches, wraps and quick plant-based meals.
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
Instructions
- Pour your chickpeas into your blender or food processor. Save the liquid to use soon.
- 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.
- 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.
- Add optional salt if using.
- 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.
- Pour into a bowl and garnish if desired. Enjoy with veggies, on sandwiches or any other thing you think of.
Notes
Use this hummus 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.
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