Oil-Free Hummus Recipe

This Oil-Free Hummus Recipe is Delicious!

It is creamy with the perfect hint of lemon and garlic. This will be the best oil-free hummus you’ve ever tasted. This recipe, at the most, will take you 10 minutes to make and requires only a few ingredients that you probably already have stocked up in your pantry. We also really love this recipe because it is naturally plant-based and gluten-free!

This could be the best tasting oil-free hummus recipe EVER!

We love making our homemade hummus because you get a bang for your buck rather than purchasing store-bought. Your homemade hummus ingredients should only cost you around a total of $3.00 max. You will quickly see how easy it to make, and you will never want to eat hummus any other way. When you make it from scratch, you will end up with a large portion, which is great for sharing or using it in your plant-powered meal prep each week.

Why Oil-Free?

You can make just about any recipe without oil, and we choose this method on the fact that we have adopted a whole food plant-based diet. Cooking without oil is very simple, and there are many alternatives for cooking without it. We’ve written an article all about how to cook without it here: Oil-Free Cooking Guide: Baking, Frying and Roasting Without It.

Cooking oil contains more calories per gram than any other food, and in just 1 tbsp contains 13 grams of fat. Thus, all other nutrient benefits have been removed, which leaves you strictly consuming fat. If you do wish to consume oil from time to time in your diet, we recommend doing this in moderation. Consuming a diet high in oil can lead to health problems and many life-threating diseases.

Therefore, we prefer to go without as much as possible and know that we can consume our healthy dose of fat in other ways with a full abundance of nutritional value, for example, these foods are avocado, nuts, seeds, olives and chia.

We do enjoy a moderation of other plant foods throughout the plan like seeds, nut butter, tofu, tempeh and plant-based protein powders, the foods that we avoid throughout the program are refined sugar and oil. This way, you will be able to stick to a satisfying healthy lifestyle on your plant-based diet.

Why Chickpeas?

Well, first off, chickpeas are downright tasty! They are very versatile in recipes and are a plant-based pantry staple. We’ve made many recipes using chickpeas in our meal plan, for instance, this incredible dessert recipe: Creamy Edible Chickpea Cookie Dough Recipe. Yes, you’ve read that correctly, a DESSERT made with chickpeas.
Above all chickpeas specifically, are a powerhouse of nutrition and are high in dietary fibre and help control your blood sugar since they are slowly absorbed in the body. Also, 1 cup of chickpeas contains a whopping 10-15 grams of protein, as well as being low in fat and sugar content.

Chickpeas have been around for a long time, and it is fair to say they will remain on the top of our list of healthy foods to consume. In addition feel free to dive deeper into the benefits of including chickpeas in your diet in our article here: High Protein Plant-Based Foods. This article will help you navigate other excellent protein sources on a plant-based diet as well.

Shells or No Shells?

To shell or not to shell, that is the question! When it comes to oil-free hummus recipes, this has been a common question. We do know this is truly an individual preference when it comes to flavour.

That is to say, if you are tight on time, keep the shells. You will notice that it will have a different flaky texture to it but still tasty. However, we used canned chickpeas in this recipe but to achieve that smooth, silky hummus taste, we suggest opting for dried chickpeas. If you decide to shell your chickpeas, it is quite simple and easy. This way, you will have that fluffy and smooth texture to your hummus. If you would like to try shelling you chickpeas, here is a foolproof method.

How to Shell Chickpeas:

1. Rinse and drain your can of chickpeas
2. Toss your chickpeas using 11/2 tsp of baking soda
3. Heat in a microwave or saute on a frying pan for 2-3 minute
4. Rinse x2-3 and pour chickpeas into a large bowl of cold water
5. In the bowl of cold water rub the chickpeas in between your hands to irritate the skins
6. Drain the bowl of water, and remove the skins flakes

How To Serve Hummus?

If you’re wondering how to serve your oil-free hummus recipe, we are pleased to tell you that you can enjoy this flavourful spread in many ways.

For example, enjoy hummus as a simple dip with veggies or spread it on a whole-grain pita for a snack. For lunch or dinner, you can use it as the pizza base, a topping on your veggie burger, in salads, or with falafels! 

Where to find more oil-free and plant-based recipes!?

And if you want a steady stream of delicious, beginner-friendly recipes that can be organized into a custom meal plan, run not walk to sign up for PlantYou Planner app! It has a database of OVER 600 WFPB recipes, an interactive meal planning feature, and a shopping list based on your recipe selection. Still not sure? Try out the FREE version of the app, which gives you access to 25+ vegan recipes and the Vegan Beginner Meal Plan.