The Best Creamy Hummus (No Oil!)
If you've always wanted to make The Best Creamy Hummus Without Oil, you've come to the right place! This recipe for oil-free hummus proves that low fat hummus can still be completely delicious (not to mention incredibly easy and cheap) without any oil.
Equipment
- 1 Blender High-powered blender like Vitamix or Blendtec recommended, but not required. A food processor may also be used.
- 1 Blender spatula This is optional but it helps me get every last bit of deliciousness out of the blender.
Ingredients
- 1 + ½ Cups No-Salt-Added Chickpeas, 15-ounce can, drained (but save the liquid!)
- ½ Cup Aquafaba, chickpea liquid from the can or leftover from boiling them if you made them from dried
- 2 Tablespoons Sesame Seeds, or tahini, feel free to omit if you are eating very low fat or see notes for substitutions
- 3 Tablespoons Lemon Juice, fresh squeezed preferred
- 1 + ½ Teaspoons Granulated Garlic, or 1-2 cloves garlic
- 1 + ½ Teaspoons Granulated Onion
- 1 Teaspoon Ground Cumin
- 2-3 Teaspoons White or Yellow Miso Paste, or use ½ - ¾ teaspoon salt, see notes for explanation
Instructions
- Add ingredients to the blender: Add all the ingredients to the blender and place the lid on tightly.
- Blend it up: Blend on high for 90 seconds to 2 minutes, until smooth and creamy. If you do not have a high-powered blender (such as a Vitamix or Blendtec), you may need to either stop and scrape down the sides every so often with a spatula, or you may need a bit more liquid to blend. Try adding another tablespoon of aquafaba (or ice water) and using a spatula (stop the blender first!) to move the hummus to allow the liquid to get down to the blades.
- Taste and adjust: Remove the lid and taste the hummus. Does it need more saltiness? Add a teaspoon of miso (or a quarter teaspoon of salt). Does it need more acidity? Add a tablespoon of lemon juice. Experiment! Sometimes I add other seasonings, nutritional yeast, etc.
- Serve or store: This can be enjoyed immediately if you don't mind it slightly warm from blending. If you prefer it chilled like I do, then add place it in an airtight container and refrigerate for at least 2 hours and up to 5 days.
Notes
- Chickpeas: White beans (navy beans, Great Northern beans, cannellini beans, butter beans (like my butter bean hummus!)) work very well instead of chickpeas.
- Aquafaba: If you forgot to reserve the liquid from your can of beans (or if you cooked them yourself), a good substitute is ice water. Let the water get cold from the ice, but don't add the ice itself to the blender.
- Sesame Seeds: Even though I limit my intake of dietary fat, I do always use sesame seeds or tahini in my hummus. If you have a high powered blender, you can use sesame seeds for slightly less fat. Some folks prefer to grind the sesame seeds first in a spice grinder. I blend my hummus for 90 seconds to 2 minutes so I don't have the issue of gritty hummus, but if you do not have a Vitamix, you may want to either use ground sesame seeds or tahini. If you can't have sesame seeds or tahini (which is just blended sesame seeds), try soaked raw cashews or raw sunflower seeds, or try cashew butter. Hulled hemp seeds also work well. If you are really watching your overt fats, you can omit them from the recipe.
- White or Yellow Miso Paste: This is to replace the salt in the recipe, but I also love the little hint of umami flavors. Per Dr. Michael Greger of NutritionFacts.org, the soy in miso has a protective effect so the sodium in miso paste will not affect us negatively. Please feel free to omit or use a pinch of salt if that is what you prefer.
Nutrition
Serving: 0.25 cupCalories: 71kcalCarbohydrates: 10.4gProtein: 3.3gFat: 2gSodium: 79.3mgPotassium: 127.2mgFiber: 2.7gSugar: 1.3gVitamin A: 0.2IUVitamin C: 0.6mgCalcium: 20.2mgIron: 1.2mg
Tried this recipe?Let us know how it was!