Easy Oil Free Hummus Recipe (2024)

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The best oil free hummus recipe with chickpeas, creamy tahini, zesty lemon and aquafaba. Totally vegan, whole foods plant based, easy to make, healthy, smooth and creamy, ready in less than 5 minutes in your Vitamix .

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Simple blender hummus without oil, smoothest, fluffiest and creamiest hummus ever.

What is Hummus ?

A creamy delicious spread of Middle Easter and Mediterranean origins made from chickpeas, tahini, lemon and spices; the famous sister of baba ganoush! You can pretty much find it in every grocery store nowadays but there’s nothing like the homemade version.

Oil Free Hummus Ingredients:

  • Chickpeas or garbanzo beans. You can use canned or home cooked chickpeas in this recipe. Everything made from scratch is better so cook your own if you can, otherwise choose an organic canned low sodium brand.
  • Tahini or sesame butter, a paste made from tasted sesame seeds and traditionally found in hummus, baba ganoush and halva.
  • Aquafaba, the liquid the chickpeas were cooked in is a great oil replacement in this recipe. Not only that but its whipping abilities are quite amazing and definitely helps make your hummus fluffy and luxurious.
  • Lemon, freshly squeeze lemon juice is crucial as any of the store bought lemon juice out there tastes totally different than squeezing lemons.
  • Garlic makes everything better and so it definitely belongs in this recipe.
  • Cumin and Smoked Paprika are the traditional spices that give the human a smoky rich flavor.
  • Sea Salt brings all the flavors together without overpowering the lemon and spices.

What the Secret for Making the Best Hummus ?

Honestly the secret to creamy dips is in the blender or food processor. Your aquafaba, lemon juice and tahini paste go in first, followed by the spices and chickpeas. Blend until smooth and extra creamy.

If using a food processor you might need to stop and scrape down the sides. I used the Vitamix one full cycle on the smoothie setting and it was absolutely perfect and comes out creamier than using a processor.

Hummus FAQ

  • Does hummus need olive oil ? In spite of popular belief you really don’t need any oil to whip up a luscious and silky hummus. The perfect ratio of chickpeas to liquid and a powerful blender will guarantee a divine luxurious texture without adding any extra fat.
  • Can I eat hummus on a whole food plant based diet ? Only if it is oil-free such as the recipe below. Most store bought hummus brands contain lots of oil so make sure to read the ingredients list carefully.
  • Is hummus vegan ? 100% absolutely positively a vegan cruelty-free dip.
  • How can I make hummus thicker ? This recipe already yields a thick hummus, the simple blending process helps whip and fluff it even more. If you find that you accidentally added too much liquid you could correct that by adding a little bit more tahini and a few more chickpeas. Blend again until the desired texture is achieved.
  • Can you freeze homemade hummus ? Absolutely you can freeze hummus, just make sure to store in lidded air-tight containers that are freezer-safe. Thaw out overnight in the refrigerator.
  • Is hummus fattening or good fro you ? Considering that this recipe is oil-free and a whole food, this is most definitely a good for you healthy eating option. The store bought brands contain quite a bit of fat so best to make your own.
  • Do you need to peel the chickpeas for smooth hummus ? I personally never peel the chickpeas because i make it in the Vitamix and so everything comes out buttery smooth. I don’t even need to strain my cashew milk ever. However, if you are using a not so powerful blender or a smaller food processor it might be worth peeling the chickpeas first but will definitely add a good 10 minutes or so to your work load.

Hummus Recipe Variations:

  • drizzle with chimichurri
  • add 1 roasted red bell pepper, 1/2 roasted beet or 1/2 tsp beet powder to the original recipe
  • mix in 3/4 cup chopped artichoke hearts
  • 1 avocado + freshly squeezed lime juice
  • jalapeno + cilantro
  • 1/4 cup chopped Kalamata olives
  • top with Zacusca roasted vegetable spread
  • garnish with a swirl of this roasted red pepper sauce.

P.S. If you make this recipe please come back here to rate it, snap a photo and tag me with #VeggieSociety on Instagram, it always makes my day ~ Florentina Xo’s

how to make smooth oil free hummus from scratch:

Easy Oil Free Hummus Recipe (8)

5 from 3 votes

Easy Oil Free Hummus

The best oil-free hummus recipe with chickpeas, creamy tahini, zesty lemon and aquafaba. Totally vegan, whole foods plant based, easy to make, healthy, smooth and creamy, ready in less than 5 minutes in your Vitamix .

Print Recipe

Prep Time:2 minutes mins

Cook Time:3 minutes mins

Total Time:5 minutes mins

Ingredients

  • 15 oz canned chickpeas
  • 3 tbsp tahini
  • 1/3 cup aquafaba + more as needed
  • 2-3 cloves garlic
  • 1 lemon juiced
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin
  • sea salt to taste (aprox. 1/2 tsp)
  • sesame seeds for garnish optional

US Customary - Metric

Instructions

  • Add the aquafaba, lemon juice, tahini, garlic, paprika, cumin and chickpeas plus the sea salt to your Vitamix (a powerful blender or food processor). Process until smooth and creamy adding extra aquafaba or lemon juice in tiny amounts if needed. You might want to use the tamper to push the chickpeas into the blades but i did not need to do this.

  • Use a spatula to scoop out all the hummus and transfer to a bowl. Sprinkle with smoked paprika, sesame seeds and some green herbs on top.

    Easy Oil Free Hummus Recipe (9)

Notes

  • If using a different type of blender or a food processor and not a Vitamix, you might need to add a little extra liquid. Start by adding one tablespoon at the time of aquafaba until desired consistency is achieved.

Nutrition

Calories: 172kcal | Carbohydrates: 20g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Sodium: 302mg | Potassium: 242mg | Fiber: 6g | Sugar: 1g | Vitamin A: 139IU | Vitamin C: 15mg | Calcium: 63mg | Iron: 2mg

Course: Appetizer

Cuisine: Mediterranean

Keyword: hummus, plant based, vegan appetizers

Servings: 4 people

Calories: 172kcal

Author: Florentina

Vegan Appetizers:

Easy Oil Free Hummus Recipe (2024)

FAQs

What can I use instead of olive oil in hummus? ›

yes, for hummus chickpeas are the main ingredient. other ingredients can be used in less or more quantity or not used completely it's upto your choice. so you can use whole olives instead of olive oil in hummus.

What oils to avoid in hummus? ›

Most hummus you buy in a supermarket is made with either soybean oil or sunflower oil. Both of these are highly processed and can be inflammatory. Look at the label and find hummus made with extra-virgin olive oil for the most health benefits (not to mention flavor – good olive oil is like a fine wine).

What is a substitute for olive oil in tahini? ›

You might try peanut butter, hazel nut, almond, cashew or sunflower seed butters if you are allergic to or don't like ground sesame seed paste (tahini). I have heard that plain olive oil is okay also, add a bit of cumin however this wouldn't work as a substitute in my recipe which already calls for olive oil and cumin.

How to make plain hummus better? ›

Ground cumin and salt help to make it taste amazing, and the ground cumin adds a little more spice and richness. Olive oil makes the texture of the hummus luxurious. We also drizzle over the top of the swirly hummus when serving.

What can be substituted for oil in a recipe? ›

  1. Melted Butter.
  2. Avocado.
  3. Unsweetened Applesauce.
  4. Greek Yogurt.
  5. Shortening.
  6. Coconut Oil.
  7. Bacon Grease.
  8. Nut Butters.
Nov 3, 2023

What is a healthy alternative to oil? ›

If you're phasing vegetable oil out of your diet, you have many alternatives. If weight loss is your goal, use applesauce or yogurt to make baked goods lighter. Olive oil and flaxseed oil are better used raw. Avocado oil is great for high-heat cooking.

What is unhealthy about hummus? ›

Hummus is fairly high in sodium, and some commercial formulas may be quite high in sodium. Sodium is a vital nutrient, but high sodium intake correlates with a higher risk of high blood pressure. Over time, this can increase the risk of developing heart disease.

When should you not eat hummus? ›

While opened and homemade hummus can last up to seven days, it does not mean it will. You will definitely notice that the hummus is spoiled when you see mold growing on it. The less obvious may be that the hummus offers an unpleasant, off-odor and sour smell. This hummus may also taste sour if you decide to try it.

Why is it bad to eat too much hummus? ›

Even though it is low in fat, it contains calories. According to the US Department of Agriculture, one cup of hummus (246 grams) contains approximately 408 calories. Too much hummus can cause stomach problems, such as diarrhea and bloating, in some people.

Does lemon juice thicken tahini? ›

When a small amount of lemon juice (or water) is added to the tahini or peanut butter, the hydrophilic dry particles are drawn to the water. As a result, it clumps up. As water is added, more clumps develop, causing the tahini to thicken overall.

Can I use peanut butter instead of tahini? ›

Peanut butter is often recommended as a substitute for tahini, but cashew butter may yield better results. It is a more neutral nut butter and is often used as a base for plant-based dips, sauces, and salad dressings much like tahini. For those with sesame allergies, cashew butter is a seed-free alternative.

What can I use in place of tahini for hummus? ›

If you feel adventurous, try replacing the tahini with an equal amount of peanut butter, sunflower seed butter, Greek yogurt, chopped roasted peppers, pitted olives, roasted beets, steamed sweet potato, avocado, or thawed frozen peas, to name just a few possibilities.

Why does my homemade hummus taste weird? ›

Another cause might be that your lemon is a bit old, causing it to taste more bitter than sour. Lastly, if you've added too much garlic or just happened to used a particularly strong clove, it'll leave the hummus with a very pungent, raw taste.

What can I add to hummus to make it tastier? ›

Next, enhance the blank slate of flavor with a few squeezes of lemon juice, a sprinkling of garlic salt, a turn of freshly cracked pepper, a heavy-handed sprinkle of paprika, and a generous drizzle of your nicest olive oil. Bonus points if you have an herby olive oil on hand with a little color to it.

Why is my homemade hummus not creamy? ›

You might need more tahini, garlic, lemon and/or salt and very likely more chickpea water. Add a bit of each as you need, the recipe explains. "Blitz the hummus until very smooth, a few minutes at least. Don't worry about the hummus being too loose; it will thicken as it sits."

Is Sabra hummus made with olive oil? ›

* This Sabra Hummus is non-GMO, but it's not organic. hummus made with olive oil.

Can vegetable oil be substituted for olive oil? ›

You may notice a slight difference in taste and fragrance, but vegetable or canola oil can be substituted for olive oil in most recipes. Refer to these specific uses to find the best olive oil substitute for what you're making. Get Our Free Emergency Substitutions Chart!

Is hummus with oil healthy? ›

Aside from chickpeas, hummus is also a great source of heart-healthy fats from olive oil. According to one analysis in over 92,000 people, replacing margarine, butter, mayonnaise, and dairy fat with an equal amount of olive oil was associated with an 8%–34% lower risk of total and cause-specific death ( 26 ).

Why add baking soda to chickpeas for hummus? ›

Baking soda: Adding baking soda to the chickpeas helps make the legume easier to digest, softer, and makes them easy to peel. Don't skip this ingredient! Lemon juice: I never suggest using pre-bottled lemon juice, but I especially urge you not to in homemade hummus.

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