Oil-Free Hummus is quite easy to prepare, and the low-cost savings is an added bonus to the great flavor.
Eat Beans Every Day
I’ve been looking for healthy snacks when I’m tempted to eat cheese and crackers. This low-calorie hummus is an excellent substitution! This easy oil-free hummus is so versatile, yes, it’s great as a dip, but it can do so much more.
And, if you follow Dr. Greger’s Daily Dozen, he recommends eating three servings of beans per day, and this oil-free chickpea hummus satisfies this per serving. And my other favorite plant-based doctor, Dr. Fuhrman, also recommends eating beans daily!
You can use this oil-free hummus recipe as the base of a fresh Mediterranean pizza. Or, stuff crisp celery ribs, dip sliced apples in it, or the traditional use sliced carrots, bell pepper, or other crispy vegetables.
You can get creative with this whole food plant-based hummus recipe depending on your daily caloric intake allowance. You can use baked pita chips or fresh naan, too.
And, if you want to get even more creative, try adding a touch of sun-dried tomato or a quarter cup of canned pumpkin for some beta carotene. Check out a few of my recipes listed below…
Other Oil-Free Hummus Recipes
Hummus is so versatile. Try these other flavorful plant-based recipes:
- Pumpkin Hummus
- Roasted Red Pepper Dip
- Roasted Carrot and Garlic Hummus
- Sun-dried Tomato, Basil Hummus
- Mango Salsa
The tahini in the recipe is ground sesame seeds and is a much better source of fat than olive oil. And, if you really want to drop the calories, you can eliminate the tahini. It’ll still be tasty. Beans are one of the most nutritious foods you can eat, and they always add a welcomed serving of protein.
Chickpeas or garbanzo beans depending on what you call them, are seriously great for your health. The benefits are endless, and there are so many ways you can use them in recipes.
You might be interested in my Oil-Free Hummus Formula Giveaway and reading about how you can be creative when making hummus by mixing up the ingredients for your very own masterpiece.
Also, feel confident in enjoying a snack as this homemade hummus nutrition is plant-based, the calories are reasonable, and offers a decent amount of protein at 6.6 grams per serving.
I’d love to hear your feedback in the comments below for this Oil-Free Hummus! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mg) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 2g ≥ 100 calories
Oil-Free Hummus
Equipment
Ingredients
- 2 cans chickpeas no salt added, drained and rinsed
- 4 Tbl tahini sesame paste found near the peanut butter
- 2 lemons juiced
- 2 cloves garlic roughly chopped
- 5 shakes Tabasco or to taste
- 1/4 tsp sea salt
- 1/3 cup water or more to thin as desired
Instructions
- Place beans into a food processor.
- Add garlic, Tahini, lemon juice, Tabasco, salt and 1/2 cup water.
- Process for a few minutes to blend. Scrape down the side and check for consistency. Add more water to thin as desired.
- Serve with crackers. veggie or apple slices.
I have made this several times using cayenne in lieu of Tabasco. It’s very tasty and you don’t miss the olive oil at all.
What no cumin!? …isn’t this spice a staple ingredient in hummus?
Hey Ruth, I have seen hummus recipes with and without it. I personally don’t like cumin in my hummus but I suppose it’s a personal preference. Of course, hummus can be made so many ways and this is a basic recipe. In my Oil-Free Hummus Formula giveaway, there are suggestions for mixing it up many ways, including cumin. I haven’t yet but want to try adding a few cooked beets.
I cheat and use peanut butter instead of tahini . Nobody seems to know the difference.
The two do share a similar flavor notes and when mixed with the other ingredients, the differences fade.
I’ve used almond butter before when I ran out of tahini and I agree, it works well. Good to know about peanut butter, too.
I make a hummus very similar to this recipe. One thing I do different, and I think makes my hummus super delicious and creamy, is I use the aqua faba from the chickpeas instead of water. About 1/2 cup per can of chickpeas.
Thanks for the suggestion! Great idea.
How big is “1 serving”? Nutrition data is useless if it doesn’t say how big that is. Is it 1 oz. ? 2 tbsp. ?
It’s a little under 1/2 cup per serving. I hope that helps.