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Virtually nonfat, this tasty, oil-free hummus recipe is the healthy antidote to your hummus cravings. You can find a store-bought variation of this no-cook recipe in almost any grocery store, but 95 percent of them are made with added olive oil and tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes to whip up a batch of homemade, oil-free hummus on Sunday that will last you through the week. Enjoy it with crudites, on toast, in wraps, bowls, and more.
By Rip Esselstyn,
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Rip Esselstyn, son of Dr. Caldwell Esselstyn, was a firefighter in the Austin fire department when he discovered dangerously high cholesterol levels among his firefighter comrades. He led a stationwide revolution of dietary change that resulted in markedly better health, which he detailed in his bestselling book, The Engine 2 Diet. Visit Engine2Diet.com for updates from Rip.
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Comments (65)
This recipe is awesome, but I think making your own chickpeas is best. 18 minutes in an instapot after soaking overnight makes for a creamy, oil free hummus.
What’s macro on this dish? Trying watch sodium intake
I just tried this recipe and it is amazing! I think as long as you have 2 cans of chickpeas, a lemon, and some liquid, then this recipe allows you to create around it per your tastes! I used 4 teaspoons of hatch chilies (no oils ) and minced garlic from a jar, I reduced cumin to 1 teaspoon and I did have the liquid aminos on hand…whirled it around til smooth…thank you so much for this hearty recipe…it is awesome!
Great recipe. I have been doing something similar for years. Tips: I agree, Goya chickpeas, soft and flavorful. Use the liquid from the can, go easy. I buy Braggs on line by the gallon or just seasalt. I prefer less garlic. Never tried cumin, will, but a little fresh basil is good. Try different herbs,, spices..I NEVER use salad dressing, often use this instead. I blend in my food processor, slowly add liquid, let it rip. Delicious.
Delicious just as it is. Yum
I just made it, and added jalapeno peppers for zest. It is wonderful. Never will I buy premade hummus again.
I made the hummus with the eggplant it was very good
This is the best hummus I’ve ever made. Thank you so much! I’ve been trying to eliminate oils and decrease sodium in my diet.
I did use low sodium tamari because I didn’t have Bragg’s liquid aminos.
The first time I made this, I used chick peas. The second time, I used cannelini beans because I ran out of the other.
This is an awesome recipe. I’m so sorry that I had to comment with an ingredient NOT in the recipe (tamarini). I am traveling and used what I had available.
Thank you again. 5+ stars!!
Trying to switch over
Just curious, I don’t see any nutritional info. Unless I missed it, the absence of nutritional information makes it harder to evaluate the healthiness of each FOK recipe. Comments?
I completely understand why people want nutrition information. Sometimes as someone with an eating disorder it’s nice not to see it. Just a different perspective
I agree, there should be nutritional info. I am older and calories do count when you need to lose or maintain weight. Also I have a type one diabetic granddaughter and she loves this kind of food but if I don’t have the carbohydrate count I cannot give her these recipes without calculating it myself and that is a royal pain.
The FOK lifestyle does not require (or expect) calorie counting. If you eat a balanced diet of whole, plant foods, to satisfaction, you will naturally consume a reasonable number of healthy calories. This is one of the great advantages of the lifestyle…its simplicity.
I like to add the juice of two lemons or limes, more garlic, and two tablespoons of Trader Joe’s hot pepper sauce — although any hot sauce will do.
I don’t get it…you use tahini, or nut butter pretty much in every recipe to give creaminess..but the only recipe who is basically mix bean+ seed butter since the dawn of time, its a big no-no?
I found the two hummus recipe attempts I made to be creamy and more tasty (without using any tahini). I don’t think I’ll ever make hummus with oil or tahini ever again. This was a wonderful recipe and I think it can be adapted easily with other flavors/veggies/herbs.
It’s not a big no-no in general, there are other hummus recipes here using nuts/seed butters, this is just an option for people who have to watch their fats… like me. Obesity is the biggest driver of disease, and fats are very calorically dense and contribute to obesity. T2 diabetes/insulin resistance is not caused by carbs or sugar… high glucose is just a symptom… the cause is intramyocellular lipids (too much FAT clogging muscle cells) so keeping fats low has actually reversed it. There are no hummus police telling you what to eat, it is just an option.
I’m confused by this too. What’s the deal?
Who would have thought that I would enjoy an oil free version of one of my favorite foods? This was delicious. I didn’t have liquid aminos in the house nor soy sauce so I added a pinch of salt instead. I added some red peeper flakes and black pepper too. Very good. This will be an easy staple in my kitchen.
Can this be frozen to use later, how long will it keep in the fridge?
I think Goya beans are the best!
What a useless comment. Chickpeas are already cooked if canned. Did you seriously think that they recommend people blend dry chickpeas? Please, you cannot be so obtuse. And clearly, you are unaware of the goal of this website if you are recommending broth made from animals. Educate yourself.
Your response is not nice. I’m completely vegan, but if people want to incorporate vegan foods with an animal based diet, that is their choice. Anything that encourages clean eating should be the mantra. If someone wants to use beef stock in their dish, then of course it isn’t vegan but there’s no need to be judgmental.
What is Bragg liquid aminos. Ty
It’s basically soy sauce but better for you and lower sodium content! At least that’s how I view it.
I am ready to start eating vegan. I already eat roasted or steamed vegetables every day. Sometimes I have cod fish baked or salmon baked with only salt and pepper. No oil in anything. I use spray cooking pol with no calories. I have lost 32 pounds. But I would like to add vegan recipes to my vegetables. I hardly ever eat bread unless it is naan or other breads without a lot of calories. I am enjoying my veggies very much and hope to enjoy the vegan foods.
Hi Annie, Eat what is best for you. If you feel a flexitarian diet is best with emphasis on vegan eating, you’ll be fine. There’s a lot of judgement in a few of these responses. Don’t let perfect be the enemy of the good.
Hello, Annie, please watch the documentary “Seaspiracy.” You’ll be giving up eating all fish after watching that.
I make my chick peas in the pressure cooker – use the water in the hummus and left over water for broth in veggie soup. Thanks for this great recipe, it tastes so wonderful.
I think that using higher quality improves the texture and taste quite a bit. At first I was using generic beans and found them to be hard and I did not care for them at all. Now I use Goya beans and like them much better. Hope this helps.
You realize that adding chicken or beef broth defeats the purpose of this recipe right? And canned chickpeas are already cooked.
The recipe calls for canned chickpeas. Those are already cooked.
I love the ease and taste of this hummus.
Very versatile! I added a little garlic vinaigrette which made it a little runny, so I added a whole white potato. I needed something to crunch so I used some of my pickled zucchini slices. Used it to make a delicious summer pasta salad.
Use stock to cook chickpeas and add some liquid aminos directly to cooking liquid. Then use some of the stock (now aqua faba) to blender. Sub roasted garlic for a richer less “bighty” garlic flavor. Also, if you want extra smooth hummus, Yotam Ottolenghi trick of adding baking soda to the cooking liquid and then removing the chickpea skins (which come off easily after cooking with baking soda) is an extra step but very worth while for those who like hummus extra smooth. (But be mindful of the saltiness if you use both baking soda and liquid aminos)
Ottolenghi neglects to mention or does not know that the old French trick of adding baking soda to blanching/boiling water to retain the green color of vegetables such as green beans or to loosen chickpea skins–such as here–also almost completely destroys B-complex vitamins and degrades several other nutrients. Don’t ever add baking soda to blanching or cooking water.
This is a really good base recipe. I like to add lemon juice in place of broth and Mrs. Dash Chipotle plus 1/2 tsp onion powder. There is no “right” way to go … yum to any variation!!
I made this in my Vitamix, tried it first in my food processor, but it wasn’t smooth enough. Came out great in the Vitamix. I added 1 T. tahini, left out the Bragg’s aminos and used salt to taste, plus added about 1 T of green olive juice. We all loved it.
It’s very nice, but dry and to be very honest, I added x2 those of tahini. Think is still a while food fat, so unless you want to lose weight it’s not an iss ue. I’m afraid as nice as it is, I wanted it to taste a bit more authentic.
I’m sorry….what? Your post is a bit confusing
OMG, who would have thought that oil free hummus could be soooooooooo good! As per other comments I used aquafaba in place of water, boiled the chickpeas for 10 minutes and added some baby spinach before blending all together. This recipe is a keeper!!!!
I use aquafaba, bean juice from the can in place of broth. Turns out great!
I followed this suggestion, and boiled the chickpeas (in water) for 10 minutes per another suggestion. Tossed in a handful of fresh spinach and some sun-dried tomatoes…turned out great!
How do you get it really smooth rather than grainy without a powerful blender I don’t have?
You can use chickpea flour, just add some water (or broth, or aquafaba), let it soak for about 10 minutes, cook it for 5 minutes and there you go.
I like to boil my canned chickpeas for about 10 minutes before blending. This helps make them super soft to create the smooth texture. Hope this helps!
Delicious and Quick! I forgot to add the cumin and did water instead of the broth and it is so good! I think next time ill add sun dried tomatoes
for hummus, I will stick with the Israeli recipe I have.
this recipe worked fab for a sandwich spread.
Care to share that recipe?
My kiddos loved this hummus dip which blew my mind! So good and an easy, quick dip.
I boiled the chickpeas & saved some aquafaba juice. I added roasted red pepper, sundried rehydrated tomatoes, salt & water to thin it out. I added 2 tbsps tahini and juice from an olive jar.
This is a great make-ahead recipe and goes really well with almost any veggie stick.
I used to think it was too much trouble to make your own hummus, but after trying this recipe my partner and I make and devour this at least two times a week.
Love the Bragg’s add…
Yum! So delicious yet simple and easy to make.
Good proportions, the base recipe is very nice.
I add a bit more water for consistency, and have added an assortment of herbs or just basil, very tasty either way.
Makes Veges soooo awesome!
Yum!
I can’t get Bragg liquid aminos anywhere in the UK and can’t find an oil free broth either
I got mine at Holland & Barrett healthfood store
I buy mine on Amazon. Not sure if UK Amazon has different stuff.
Here’s a recipe for a vegetable bouillon (broth) powder https://shaneandsimple.com/vegetable-bouillon-powder/. I will never buy broth from the store again, ever.
I looked it up. Marigold do a Liquid Amino, and also I found:
5 liquid aminos substitutes
Tamari. Tamari is a dark flavorsome sauce that is made from fermented soybeans. …(I’d use this)
Soy sauce. Soy sauce is a dark brown (almost black) liquid that adds a lot of savory umami flavor to food. …
Coconut aminos. …
Fish sauce. …
Anchovies.
No idea what liquid aminos are…! I’m also in the UK, so guess that recipe is not for us. Anyone know what we can use instead?
Sounds great