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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,
Ingredients
- 2 cans chickpeas, rinsed and drained
- 3 cloves garlic
- Juice of 1 lemon
- 2 teaspoons ground cumin
- 2 teaspoons Bragg Liquid Aminos
- ¼ cup water or vegetable broth
Instructions
- Blend all ingredients into a thick paste.
- You can also customize this recipe by adding one or more of the following: 2 tablespoons toasted sesame seeds; 1 fresh jalapeño, seeded and chopped; 1 roasted and chopped red bell pepper; 1 cup Kalamata olives; 1 bunch fresh mint; 1 cup fresh spinach; 1 cup cooked eggplant
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Comments (48)
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?
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?
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.
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 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