MASTERCLASS

shedding your menopausal middle - May 25th @ 10am ET

register here!

Oil-Free Hummus: A Quick and Creamy Recipes

Recipe

I'm Lora!

Hey there!

A Certified Holistic Nutritionist, Menopause & Metabolism Specialist and Executive Wellness Coach helping busy menopausal women crack the code to living a healthy lifestyle so You Feel Great & Love Your Body!

Now Trending:

As Heard On: The Good Neighbor Podcast 

My Metabolism Jumpstart Program

MY GIFT TO YOU!

My FREE recipe ebook with 27 Gluten-Free, Dairy-Free, and Plant Powered Ingredients that are Quick, Easy, and Metabolism Boosting! 

GRAB THE EBOOK!

Discover the simplicity and health benefits of homemade oil-free hummus with this easy recipe. In just 5 minutes, you can create a creamy and nutritious oil-free hummus that’s lower in fat and bursting with flavor.

Let’s get into the kitchen and make this delicious and versatile oil-free hummus.

Nutritional Benefits in this Oil-Free Hummus recipe

This oil-free hummus recipe offers numerous nutritional benefits:

  • Protein-Rich: Chickpeas are a rich source of plant-based protein, making this hummus a satisfying and filling snack.
  • Fiber-Packed: With both chickpeas and tahini, this hummus is high in fiber, promoting digestive health and aiding in satiety.
  • Lower in Fat: By omitting oil, this hummus is lower in fat compared to traditional recipes, making it a healthier option for those watching their fat intake.
a photo of an easy oil-free hummus platter with vegetables
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
a photo of an easy oil-free hummus platter with vegetables

Oil-Free Hummus

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Lora Ulrich
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 10 servings 1x

Description

This homemade oil-free hummus is ready in 5 minutes, creamy and lower in fat! Featuring traditional spices from your pantry, this healthy dip is protein and fiber rich and goes with everything from veggies to wraps to salads.

Ingredients

Scale
  • 2 cups chickpeas
  • ½ cup chickpea liquid
  • 2 cloves garlic
  • 4 tbsp tahini
  • 2 tbsp lemon juice, freshly squeezed
  • 12 tsp salt
  • 2 tsp cumin powder
  • ½ tsp chili powder
 

Instructions

1. Add the chickpeas with liquid in a blender and blend to obtain a puree.
2. Next, add tahini, lemon juice, cumin, salt and chili powder. Process at high speed until the hummus becomes smooth and creamy. If needed, add a spritz of water.
3. Get a spoon and taste test your oil-free hummus to see if you want to make any adjustments.
Any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3-4 months.
 

Versatile Serving Suggestions

This recipe is incredibly versatile and can be enjoyed in various ways:

  • Veggie Platter: Serve alongside a colorful assortment of fresh vegetables for a nutritious and satisfying snack.
  • Wrap or Sandwich Spread: Use as a spread in wraps or sandwiches for added flavor and creaminess.
  • Salad Dressing: Thin out the hummus with a bit of water and use it as a creamy dressing for salads or grain bowls.

Here are five flavorful variations of oil-free hummus to suit your tastebuds

Roasted Red Pepper Hummus

  • Add 1/2 cup of roasted red peppers (drained if using jarred) to the blender along with the other ingredients.
  • For an extra kick, add a pinch of smoked paprika or cayenne pepper.
  • Garnish with a drizzle of olive oil and chopped parsley before serving.

Sun-Dried Tomato and Basil Hummus

  • Incorporate 1/4 cup of sun-dried tomatoes (packed in oil, drained) and a handful of fresh basil leaves into the blender.
  • Include a squeeze of fresh lemon juice and a clove of roasted garlic for depth of flavor.
  • Top with a sprinkle of pine nuts and chopped fresh basil for a vibrant finish.

Spicy Sriracha Hummus

  • Mix in 1-2 tablespoons of sriracha sauce or to taste for a spicy kick.
  • Enhance the flavor with a dash of ground cumin and a pinch of smoked paprika.
  • Garnish with a drizzle of sriracha and a sprinkle of black sesame seeds for added visual appeal.

Zesty Lemon and Herb Hummus

  • Increase the amount of lemon juice to 3-4 tablespoons for a bright, citrusy flavor.
  • Add a handful of fresh parsley or cilantro leaves to the blender for a burst of freshness.
  • Finish with a drizzle of extra-virgin olive oil and a sprinkle of lemon zest before serving.

Garlic and Herb Hummus

  • Double the amount of garlic cloves for an extra punch of flavor.
  • Mix in a blend of dried herbs such as oregano, thyme, and rosemary, or use a tablespoon of Italian seasoning.
  • Garnish with a swirl of olive oil and a sprinkle of dried herbs for an elegant presentation.

Whether you stick to the base oil-free hummus recipe or venture into one of the flavorful variations above, you’re in for a treat! This creamy and nutritious alternative to traditional dips offers a perfect balance of texture, flavor, and health benefits.

Making your own oil-free hummus at home is so simple and allows you to enjoy the goodness of this dish while meeting your health goals. Give it a try and savor the deliciousness of oil-free hummus today!

Share this post

+ show Comments

- Hide Comments

add a comment

Leave a Reply

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

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

Browse By Category

Nutrition

Mindset

Wellness

Lifestyle

Recipes

    I’ve put together a FREE recipe ebook full of 21 of our favorite healthy, holiday-inspired one-dish meals...

    ...And they’re NOT your typical “health food” recipes you might expect!

    Grab the e-book when you share your email below! 

    HEALTHY HOLIDAY ONE-DISH RECIPE
    E-BOOK

    MY GIFT TO YOU!