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Healthy Oil Free Hummus
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RECIPE CARD: Healthy Oil Free Hummus (PRINTABLE)

Creamy, flavorful oil-free hummus made with pantry staples; perfect for dipping, spreading, and meal prep.
Prep Time10 minutes
Total Time10 minutes
Course: Appetizer/Snacks
Cuisine: Mediterranean
Keyword: Healthy Oil Free Hummus
Servings: 4 Servings
Calories: 120kcal
Author: Tikare

Ingredients

  • 2 cups chickpeas (garbanzo beans) ,or 1 low-sodium 15-ounce can
  • ⅓ cup aquafaba
  • 3 tablespoons lemon juice
  • 2 tablespoons tahini
  • 1 teaspoon garlic salt
  • 1 teaspoon garlic , minced

Instructions

  • Drain and Prepare the Chickpeas: Drain the chickpeas through a fine-mesh strainer set over a bowl, reserving the aquafaba. Rinse the chickpeas well under cold running water, then transfer them to a blender.
  • Add the Remaining Ingredients: Add the aquafaba, lemon juice, tahini, garlic salt, and minced garlic to the blender with the chickpeas.
  • Blend Until Creamy: Blend on high speed, stopping several times to scrape down the sides of the blender. Continue blending until the hummus is completely smooth. If it seems too thick, add a little more aquafaba, one tablespoon at a time, until it reaches your desired consistency.
  • Taste and Adjust: Taste the hummus and adjust the seasoning if needed. Add a little more lemon juice for brightness or a pinch of garlic salt to enhance the flavor.
  • Serve: Transfer to a serving bowl and enjoy with fresh vegetables, pita, crackers, or use it as a spread for sandwiches and wraps.

Notes

  • Rinse canned chickpeas well to remove excess sodium and improve the flavor.
  • Blend until completely smooth
  • Scrape down the sides of the blender several times to ensure everything is evenly incorporated.
  • If you don't have aquafaba, you can substitute cold water, although the hummus won't be quite as creamy.
Doneness Cues
The hummus is ready when:
  • The texture is smooth and creamy with no visible pieces of chickpeas.
  • It spreads easily with the back of a spoon.
  • The garlic and tahini are fully blended.
  • The consistency is thick enough to hold its shape but soft enough to scoop.
Storage
  • Refrigerator: Store in an airtight container for up to 7 days.
  • Freezing: Freeze for up to 3 months in a freezer-safe container, leaving about ½ inch of space for expansion. Thaw overnight in the refrigerator and stir well before serving.
  • Make Ahead: Prepare up to 3 days in advance. The flavors continue to develop as the hummus chills.

Nutrition

Serving: 4servings | Calories: 120kcal | Carbohydrates: 17g | Protein: 6g | Fat: 4g | Sodium: 510mg | Potassium: 255mg | Fiber: 5g | Sugar: 2g | Calcium: 48mg | Iron: 2mg