Oil-Free Hummus

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!

One Pot Broccoli and Rice

One of my husbands favorite plant-based meals has always been my Broccoli Rice Casserole. I’ve simplified it into a quick and easy one pot meal that can be made in a skillet. I hope you love this One Pot Broccoli and Rice Skillet as much as he does!

One Pot Broccoli and Rice

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This is actually the third version of this recipe on my site! In the first, you have to cook the rice, and the sauce, and the broccoli and combine. It’s not hard but it’s a lot of dishes. The second version is a Crock Pot recipe that is really easy but takes hours to cook. I also make it in the Instant Pot but I haven’t shared that version yet.

This version of my Broccoli and Rice is done in less than half an hour! I changed up the ingredients a bit to make this quicker version. The biggest change was using Jasmine rice. I used to always use brown rice but it take about 45 minutes to cook on the stove.

When I asked my readers what they wanted, most said quick and easy recipes so that has become my focus! I want to help you!

One Pot Broccoli and Rice

When I made this, we eat it as a main dish. It works well as a side dish as well. I think it’s one of those perfect dishes, like my Mexican Casserole, that can be made as is to keep plant-based eaters happy but served with a side of meat for family members who aren’t on a plant-based diet.

This recipe makes 4 servings when eaten as a main dish. It reheats well, my husband always takes the leftovers to work for lunch and heats it up in the microwave.

When I asked my readers what they wanted, most said quick and easy recipes so that has become my focus! I want to help you!Click to Tweet

Plant-Based Broccoli and Rice

Ingredients

Do

  1. In a skillet with a lid, bring your water to a boil.
  2. Add rice and seasoning and stir well. Turn the heat down to a low simmer and cover with a lid.
  3. Cook for 10 minutes.
  4. Stir well, and add 1 cup of plant-milk and all your broccoli. Cover with the lid. If you feel like it’s too dry, you can add 1/2 a cup of water.
  5. Cook for 5-10 minutes or until broccoli is tender. I cooked for 5 and needed a couple more minutes, it will depend on your heat and the size of your broccoli.

This Broccoli and Rice came out perfect! We added a little more salt to our individual bowls.

Are you looking for quick and easy meals? 

Plant-Based Mediterranean Bowl

Every once in a while I get on a kick where I only want to eat one thing, fortunately for me that one thing is a super simple, whole food, Plant-Based Mediterranean Bowl!

Plant-Based Mediterranean Bowl

The temperatures in Arizona area finally on the rise. I’m slowly putting my soups aside and embracing fresh, raw veggies! If you are still frozen I’m sorry! Maybe you can enjoy this bowl in front of the fire and think about warmer days ahead!

The great thing about Mediterranean Bowls is that you can easily adapt it based on what you have and what you like.

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Gluten-Free Mediterranean Bowl

Most of the Mediterranean Bowls I’ve seen use quinoa but some use rice or no grain (or pseudo-grain) at all. Quinoa is great because it’s gluten-free, easy to cook, and I always have some in my pantry.

While the quinoa cooked, I got the veggies ready. Romaine lettuce is my favorite but you can choose your favorite greens. I love red and yellow bell peppers, cucumbers, tomatoes, and red onion. Chickpeas were the perfect addition because I also made hummus! My Cilantro Jalapeno Hummus was perfect in this but I may try my Red Pepper Dip next time.

I set out all the veggies, chickpeas and quinoa and my son made his own bowl. His was pretty much the same except he added apples and cuties and left out the hummus and peppers.

After cutting up all the veggies, I have enough for lunches all week plus some snacks! I’ve been able to make a quick salad with the veggies too. It’s so much easier to eat healthy meals when they are prepped and ready to go!

There are endless combinations you can choose for your bowl if this one isn’t exactly your thing.

  • Sweet Peppers
  • Artichokes
  • Avocado
  • Pickled Onions
  • Carrots
  • Sprouts
  • Micro Greens
  • Roasted Veggies
  • Fresh Herbs
  • Spinach

The list is endless! Please leave a comment and let me know what you want to eat in your bowl!

Plant-Based Mediterranean Bowl

Oil-Free Mediterranean Bowl

Most Mediterranean Bowls are topped with oil or and oil and vinegar type dressing. The hummus does a great job replacing the need for oil and the extra squeeze of lemon gives it an extra boost of acidity. You do not need the oil!

My boys love balsamic vinegar, if you are a fan, you could try it in this bowl. I didn’t think it would mix well with the hummus so I left it out this time.

When I made this bowl I bought olives to go with it. Our grocery store has an olive bar that I’d been wanting to try. My kids and husband love olives so I thought this would make the bowl a little more fun for them.

I, however, do not like olives. I’ve never found an olive I didn’t want to spit out! HA! While I put a few olives in my bowl I didn’t actually eat them. I loved my bowl so much I couldn’t risk it. More for my family.

Plant-Based Mediterranean Bowl

Plant-Based Mediterranean Bowl

This Plant-Based Mediterranean Bowl is gluten-free, nut-free, and perfect for the veggie lovers in your house. This meal is easy to make ahead during meal prep and take for lunch or enjoy it at the end of a long day. These measurements make 4+ bowls.

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 head romaine lettuce (or your favorite lettuce).
  • 1 cucumber
  • 1-2 bell peppers (I used 1 red and 1 yellow)
  • 1/4 cup sliced red onion
  • 1 cup grape tomatoes (or equivalent fresh diced tomatoes)
  • 1 can chickpeas, drained and rinsed
  • 1 lemon
  • Kalamata olives to
  • 1 cup hummus

Do

  1. Bring 2 cups water to boil, then add the quinoa and cover with a lid. Turn pot down to simmer. Cook for 10 minutes or until quinoa is done and water is absorbed. Fluff quinoa and set aside.
  2. While quinoa is cooking, prepare the veggies. If you haven’t already, wash and dry them. I prefer to peel the cucumbers, dice the red onion, tear or slice the lettuce, and dice the bell pepper. I like to leave my bell peppers in pretty big chunks but its just a personal preference. I’ll leave the tomatoes whole if I’m saving the bowl for later and cut the tomatoes in half if I’m having it now.
  3. Create an assembly line with all the veggies. Drain and rinse your chickpeas.
  4. If you are making hummus from scratch, make it now.
  5. Assemble your bowls.
    1. Make a bed of lettuce with 1 cup romaine.
    2. Scoop in 1/4-1/2 cup cooked quinoa.
    3. Arrange fresh veggies on both sides of the quinoa.
    4. Add a dollop of hummus. Since it’s oil-free, I used about 1/4 cup.
    5. Spoon in about 1/3 cup of chickpeas.
    6. Garnish with lemon wedge and olives.

Serve

This Mediterranean Bowl is perfect for a weekend meal prep that can be enjoyed all week. It tastes just as good coming out of a lunch bag as it does when it’s freshly made, you can’t say that about most lunches!

Do you eat Mediterranean Bowls? What are your favorite ingredients?

Instant Pot Breakfast Rice

Oatmeal is our typical quick and easy breakfast but when I’m in the mood for something a little different I choose Breakfast Rice.

Instant Pot Breakfast Rice

I like my Breakfast Rice with the same type of flavors as my oatmeal, apples, cinnamon, chia seed and a bit of maple syrup.

Short grain brown rice is my favorite tasting rice. It’s got a slightly nutty flavor and stays bulkier than quick cooking rice. I feel like it’s more filling but you could switch it up and try your favorite type of rice, you will need to adjust the cooking time though.

Since short grain brown rice takes longer to cook than many other types of rice, I like to cook it in my Instant Pot. The best thing about the Instant Pot is being able to get everything started and walk away until its done. No need to stand and watch or stir throughout the cooking time. Just set it and come back when its ready.

Instant Pot Breakfast Rice

This recipe does double duty though because I cook the rice plain, then add the other ingredients after the rice is cooked. I’ve made it the other way and cooked it all together but this way, I can have a batch of cooked brown rice for later, if I double the recipe. Also, when you add the apples and raisins before cooking, they get too soft for my preference. I like my apples and raisins uncooked.

Instant Pot Breakfast Rice

This Breakfast Rice also tastes excellent the next day. I heat it up quickly in the microwave but you could reheat it in on the stove or in the Instant Pot. The only thing I do when I reheat it is add more liquid, usually rice milk but any plant-based milk would work. The rice will absorb any extra liquid when you store it.

Instant Pot Breakfast Rice

My boys love their Breakfast Rice swimming in rice milk. They always add a lot of extra milk to their oatmeal too.

There are many other options besides apples and raisins. Dried cranberries, blueberries, ginger, nutmeg, pears, pretty much anything you can imagine.

Instant Pot Breakfast Rice

Ingredients

  • 2 cups brown rice
  • 4 cups water
  • 2 cups rice milk
  • 1 Tbsp. cinnamon
  • 1 apple, diced
  • 1/4 cup raisins or other dried fruit
  • maple syrup to taste
  • 1 Tbsp. chia seeds, optional

Do

  1. Pour brown rice and water into your Instant Pot. Press manual and adjust time to 22 minutes.
  2. Once done, allow your pot to come to (NPR) natural pressure release for 10 minutes. Then release any remaining pressure.
  3. If you doubled your recipe to have brown rice for dinner, take it out and set aside now. If not, skip this step.
  4. Pour in your milk, cinnamon, diced apples, and raisins. Stir together.
  5. Top with maple syrup to taste and chia seeds.

Serve

This breakfast is perfect for people who want a warm, hearty breakfast that will keep them full all morning. If you have more time you can try the Stove Top Version of Breakfast Rice! It’s even creamier!

Instant Pot Breakfast Rice

Have you tried Breakfast Rice? What do you think? Share your favorite additions to this dish!

Oil-Free Pumpkin Granola

Since September 1st is the beginning of pumpkin season I decided it was time to share my pumpkin granola recipe. This is no ordinary pumpkin granola! It has my favorite fall flavors in an easy to make oil-free granola.

This oil-free Pumpkin Granola recipe has the best fall flavors mixed in. Pumpkin spice, pecans and even cranberries!

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Most granola recipes are made with oil and it can be tricky to make it without. The payoff is worth it because you get a delicious chewy granola. (My husband loves chewy granola.) Don’t get me wrong. It still has plenty of crunch from raw pepitas and pecans. If you have a nut allergy, you can leave the pecans out but they are my favorite part!

This oil-free Pumpkin Granola recipe has the best fall flavors mixed in. Pumpkin spice, pecans and even cranberries!

I typically make my granola mild, I don’t want flavor too strong so it doesn’t overpower whatever it is served with. The funny thing is, I can’t stop snacking on this one by itself. I finally had to put it away because it’s way too tempting when left on the counter.

If you are looking for an easy and delicious granola recipe that has the best flavors of fall, try this recipe! You get the pumpkin, maple syrup, the classic pumpkin pie spices, raw pepitas, pecans and dried cranberries!

If you aren’t ready for fall after reading that list, nothing will help you! But don’t worry, if you aren’t a cranberry fan, you can leave them out. I made a batch of both but I’m partial to the cranberries!

This oil-free Pumpkin Granola recipe has the best fall flavors mixed in. Pumpkin spice, pecans and even cranberries!

One important note, if you need to be gluten-free because of an allergy or celiac disease, make sure you use gluten-free oats. I completely trust GF Harvest!

Oil-Free Pumpkin Granola

Enjoy this Pumpkin Granola on vegan yogurt, baked fruit, a smoothie bowl, pumpkin pudding, or like me, by the handful!

Oil-Free Pumpkin Granola
 
Prep time
Cook time
Total time
 
Author:
Serves: 5 cups
Ingredients
  • 3 Cups rolled oats (choose certified gluten-free oats if needed)
  • ¾ cup pumpkin puree
  • ½ cup maple syrup
  • ½ teaspoon cinnamon
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground allspice
  • ⅛ teaspoon ground nutmeg
  • ½ teaspoon vanilla extract
  • ¼ cup plant milk (I used rice milk)
  • ¼ cup raw pepitas
  • ½ cup pecan halves
  • ½ cup dried cranberries (optional)
Instructions
  1. Preheat your oven to 325 degrees and cover a large baking sheet with parchment paper.
  2. In a large mixing bowl, add your rolled oats and set aside.
  3. In a medium mixing bowl, add your pumpkin puree, maple syrup, spices, vanilla and plant milk. Stir well.
  4. Pour the wet ingredients into the oats a little at a time and stir well. Once all the wet ingredients are incorporated into the oats, add the raw pepitas and pecan halves and mix again. Don't add the dried cranberries yet!
  5. Scoop mixture onto the parchment covered baking sheet. Be careful not to get it too close to the edge. If there isn't enough room, use two baking sheets.
  6. Bake for 40 minutes total but pull it out every 10 minutes to stir gently. Once done, allow to cool.
  7. After the granola is cool, mix in the dried cranberries and store in an airtight container.

You can skip the parchment if you have a Silpat! It’s a non-stick silicone baking mat (and it makes a great gift).

This oil-free Pumpkin Granola recipe has the best fall flavors mixed in. Pumpkin spice, pecans and even cranberries!

Did I leave out any of your favorite fall flavors?