• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Plant-Based Cooking
  • Start Here
    • Introduction
    • What is a Plant-Based Diet?
    • Freebies
    • 12 Tips for Starting
    • Got Questions?
    • Meal Planning Myths
    • Nutrition Needs
    • Plant-Based Myths
    • Stock Your Pantry
    • Tools, Tips and Freebies
    • Uncommon Ingredients
    • What to Expect
    • Why Eat Plants?
  • Recipes
    • 12 Most Popular
    • Appetizers
    • Beverages
    • Breakfast
    • Desserts
    • Gluten-Free
    • Holiday Recipes
    • Main Dishes
    • Plantricious
    • Recipe Roundups
    • Salads & Dressings
    • Sandwiches
    • Sauces & Condiments
    • Side Dishes
    • Snacks
    • Soups & Stews
  • Articles
    • All Articles
    • Cooking Tips
    • Food Facts
    • Getting Started
    • Interviews
    • Meal Planning
    • Nutrition
    • Reader Questions
    • Staying Motivated
    • Success Stories
  • Freebies
    • Resource List
    • Freebie Articles
    • Freebie Login
  • Shop
    • Books
    • Cookbooks/Recipes
    • Kitchen Essentials
    • Meal Delivery
    • Pantry Essentials
  • About
    • About PB Cooking
    • About Diane
    • Coffee Klatch
    • Diane’s Health Journey
    • Subscribe
    • Contact
  • Cookbook
Home » Oil-Free Hummus Formula

Oil-Free Hummus Formula

April 21, 2015 By Diane Smith 2 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
Pin
Share
Yum
Tweet
Oil Free Hummus Formula

Hummus is a great snack, perfect as an appetizer for a crowd, and much cheaper to make yourself than buy it at the store. It's also one of the easiest ways to eat beans. Eating beans every day is a very good indicator of longevity, so this oil-free hummus formula is good for you for several reasons!

Oil-Free Hummus

What do I mean? According to Dan Buettner, who found people that are the longest-lived on the planet and wrote about them in his first book, The Blue Zones, Nine Lessons for Living Longer, "beans are the cornerstone of every longevity diet."  

He also has a book called, The Blue Zone Solutions, Eating and Living Like the World's Healthiest People. *

Hummus Formula
* indicates required
Freebies
Hummus Formula

A Healthy Diet Includes Beans

Why might beans be one of the keys to longevity? Let's take a quick look at beans.

It turns out one reason is that beans are low on the glycemic index and, therefore, help control blood sugar levels, probably because they have so much fiber. And why is fiber so good?

  • Whether or not you believe that cholesterol is a bad thing, the fact remains, the soluble fiber from beans reduces cholesterol. (1)
  • Fiber lowers breast cancer risk and reoccurrence. (2)
  • Fiber feeds the most beneficial bacteria in our gut and shuts out dangerous ones like those that proliferate when you eat meat. It is now thought that these bacteria (the "bad" ones) are contributing to heart disease by setting up a mechanism whereby TMAO, a byproduct of these bacterial metabolisms, is created. And "TMAO has been associated with atherosclerosis, a disease in which plaque builds up inside the arteries." (3)
  • Fiber from beans and other sources of fiber, like veggies, can lower body fat and control weight by making you feel full faster, and longer.

Sundried Tomato Basil Hummus

Sundried Tomato Basil Hummus

Hummus is a Versatile Snack!

Use the oil-free hummus as a dip with crackers or cut veggies. Put it on sandwiches as a spread. Make it into a salad dressing. Make it weekly!

And, what about the gas, you say? According to Dr. Michael Greger, in his article, Beans and Gas, Clearing the Air, "intestinal gas is normal and healthy,"

"Long-term, most people bulking up on high-fiber foods do not appear to have significantly increased problems with gas. In the beginning, though, “A little bit of extra flatulence,” reads the Harvard Health Letter, “could be an indication that you’re eating the way you should!”

Oil Free Hummus Formula

The claim from the Paleo camp that beans are not good for you because they weren't part of our ancestral diet, and they contain toxic nutrients just doesn't stand. These nutrients are not even present in cooked beans, and who eats them any other way? It's also coming to light that our ancestors actually did eat legumes. (4)

Eat from 1/2 to 1 cup of beans EACH day. Buy them canned, in BPA-free cans if you can, or freshly made, and you'll reap the benefits of these delicious, nutrient-packed little packages.

Read more about eating beans in this article from nutritionfacts.org, Why You Should Eat More Beans.

Hummus Formula
* indicates required
Freebies
cover hummus formula header image

And now, for the HUMMUS FORMULA

There are many variations on this theme, but here are some basic suggestions. Put all into a food processor and blend until smooth.

Hummus Formula =

  • THE BASICS:
  • 1, 15-ounce can of any type of bean, most often chickpeas +
  • 2 tablespoons of tahini (ground sesame seeds) +
  • 2 cloves garlic (unless you're making a sweet version) +
  • 2 tablespoons of lemon or lime juice +
  • 2-3 tablespoons water or juice from the can of chickpeas +
  • THE ADD-IN'S:
  • other veggies or sweet additions +
  • herbs and spices +
  • a couple of shakes of hot sauce (optional)
  1. Add 1, 15-ounce can of any kind of beans or 2 cups cooked fresh to a good processor (garbanzo beans are most popular, but use any kind. Even soybeans work) PLUS
  2. 2 tablespoons of tahini (ground sesame seeds), but NO EXTRA OIL. It's not needed! PLUS
  3. 2 cloves garlic (except for sweet versions)
  4. 2-4 tablespoons (depending on your preference) of lemon or lime juice for tang and juice from the can or plain water to thin it to the right consistency
  5. Leave them plain or add other veggies of your choice - roasted red peppers, cooked squash or beets, sun-dried tomatoes, spinach
  6. Add herbs and spices such as fresh basil, parsley, tarragon, red pepper flakes for spice, or cumin and garlic (fresh is best)
  7. Mix and match any of the above
  8. Blend until smooth

Hummus recipes:

  • Low-Fat Hummus
  • Chocolate Hummus
  • Pumpkin Hummus
  • Sun-dried Tomato, Basil Hummus

References:
(1) http://nutritionfacts.org/video/how-fiber-lowers-cholesterol/
(2) http://nutritionfacts.org/video/fiber-vs-breast-cancer/
(3) http://www.nih.gov/researchmatters/april2013/04222013meat.htm
(4) http://wholehealthsource.blogspot.com/2013/11/beans-lentils-and-paleo-diet.html
* Note: I am not in any way affiliated with The Blue Zones and Dan Buett


  • Want more of Plant-Based Cooking?
    Connect with me on Facebook,  Twitter, Pinterest, or Instagram.
Pin
Share
Yum
Tweet

Filed Under: All Articles, Articles, Cooking Tips, Freebies

Previous Post: « Juggle to Improve Your Brain
Next Post: My first Giveaway October 1-31 »

Reader Interactions

Comments

  1. MaryAnne

    August 31, 2019 at 6:36 am

    Thanks for the guide! Going to try it. Is the idea that you just select one or two veggies options and one or two spices to add to the humus?

    Reply
    • Diane Smith

      August 31, 2019 at 4:32 pm

      You’re welcome! Yep, that’s pretty much the idea, for you to try different combos of and see what new, delicious variations you can make. I’ve seen beet hummus, pumpkin hummus and one of my favorites, chocolate hummus. The freebie gives you a few ideas, but let us know if you find something new!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Get Social

            Plant Based Cooking on YouTube

Graduate Badge

Top 50 Vegan Blogs Of 2021

Meet Diane

Meet Diane

I help you discover the steps, tools and actions you need to eat a plant-based diet for disease reversal, weight loss and renewed vitality with recipes, health tips and inspiration to make the journey easier.

Join me on Facebook

Plant-Based Cooking on Facebook Like Sign Up Plant-Based CoOoking on Facebook

Food over Medicine

Sign up intro

Join my list and get your free checklist, “8 Plant-Based Meal Planning Mistakes and How to Avoid Them” plus a helpful bonus meal planning worksheet.

Leadpages signup button

 

Popular Posts

Oil-Free Vinaigrette

How to Make Oil-Free Salad Dressings

variety of whole potatoes

Potatoes: To Eat or Not to Eat

Plant-Based Christmas Recipe Roundup

Plant-Based Christmas Recipe Roundup

Footer

Instagram

Pinterest

            Plant Based Cooking on YouTube

Disclosure and Privacy Policy

Recent Articles

Teriyaki Tempeh with Vegetables

How to Cook with Tempeh: A Complete Guide for a Whole Food, Plant-Based Diet

Roasting Nuts

How to Roast Nuts and Seeds at Home Three Ways

Woman Reading Food Label

Beware of Fake Science Selling Wellness

Contact: diane@plantbasedcooking.com

Copyright © 2021 Plant Based Cooking