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    Home / Appetizers & Snacks

    Oil Free Hummus

    Last updated: Jun 4, 2019 · Published: Jan 4, 2019 by Elizabeth Shah. This page may contain affiliate links.

    894 shares
    Jump to Recipe

    Lately, my kitchen has been the site of yet another whole foods, plant-based quest: to make the perfect, light and creamy, oil free hummus. As vegans, it seems that we eat bucket loads of hummus. I can’t even count how many times hummus has been the one and only ‘vegan option’ on a menu or buffet. But that's fine with me, since I'm always looking for interesting ways to include the mighty chickpea in my diet.

    Oil free hummus on a white platter with fresh sliced veggies and rice crackers

    I don’t know about you, but I’m kind of picky about my hummus. While I enjoy both tahini and garlic, I don’t care for my hummus to be too tahini-y or too garlicky.

    I remember having a masseuse once who’d clearly enjoyed some very garlicky hummus earlier that day. Sixty minutes of garlic-lavendar aromatherapy is not high on my list of pleasant experiences.

    Oil Free Hummus

    Why I Love This Oil Free Hummus

    I love this oil free hummus because it's so nicely balanced--with no single ingredient dominating. It reminds me of the outstanding hummus we get at a local food cart and restaurant called Banzo. These folks make some of the best hummus and falafel I’ve ever eaten. It's sooth, light and creamy, without having a too-strong flavor. That's exactly what I was going for in this recipe. I hope you'll agree, I think I've nailed it.

    Oil free hummus on a white platter with fresh sliced veggies and rice crackers

    How to Make Oil Free Hummus

    It may be traditional, but you won’t find any olive oil here. This hummus recipe gets its light, creamy texture from a somewhat unexpected ingredient: miso paste. Okay, I know, miso is definitely NOT Mediterannean. But I think it transforms this oil free hummus from ordinary to pretty great.

    The miso, along with some reserved aquafaba from the chickpeas, creates a fairly neutral substitute for olive oil that makes this hummus light and smooth--without relying on a lot of tahini.

    Oil free hummus on a white platter with fresh sliced veggies and rice crackers

    If you find yourself eating hummus constantly and want a light, oil free recipe you can fall in love with, give this one a try. If you love it as much as I do, let me know! If you have an idea to make it even better—I’d love to hear that too.

    If you like this whole food plant-based recipe, you might also like:

    • Spicy Oil Free Hummus

    spicy oil free hummus on a white plate with tortilla chips and jalapeño

    • Oil Free Baba Ganoush
    • Avocado Pea Mash
    • Easy Vegan Oil Free Pesto
    • Guacamole
    • Oil Free Mayonnaise & Aioli

    Oil Free Hummus

    A light, creamy oil free hummus with balanced flavors and a few unexpected ingredients. 
    5 from 4 votes
    Print SaveSaved! Pin Rate
    Course: Appetizer
    Cuisine: Mediterranean
    Prep Time: 5 minutes
    Cook Time: 0 minutes
    Total Time: 5 minutes
    Servings: 8
    Calories: 90kcal
    Author: Elizabeth Shah
    Prevent your screen from going dark

    Ingredients

    • 1 15 ounce can chickpeas LIQUID RESERVED, drained and rinsed (or 1 ½ cup well cooked chickpeas)
    • 2 tablespoons tahini (or more, to taste)
    • 2 tablespoons lemon juice and zest about ½ lemon
    • ¼ cup miso
    • 1-2 large cloves garlic (or more, to taste)
    • 2 teaspoons cumin
    • Optional: ⅛ cup pine nuts (plus more, toasted, for garnish)
    • Optional: Garnish with roasted pine nuts and paprika
    US Customary - Metric

    Instructions

    • Place all of the ingredients in a food processor, and process until completely blended and creamy, stopping occasionally to scrape down the sides. Thin with 1-2 tablespoons of reserved chickpea liquid ('aquafaba') as needed.
    • If desired, garnish with paprika and roasted pine nuts. 

    Nutrition (approximate)

    Calories: 90kcal | Carbohydrates: 11g | Protein: 4g | Fat: 3g | Sodium: 470mg | Potassium: 125mg | Fiber: 3g | Vitamin A: 20IU | Vitamin C: 2.4mg | Calcium: 35mg | Iron: 1.4mg
    Tried this Recipe? Please share it!Mention @HealthyMidwesternGirl or tag #HealthyMidwesternGirl!

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    894 shares

    Reader Interactions

    Comments

    1. Pam

      October 19, 2022 at 12:27 pm

      5 stars
      What is considered a "serving"???

      Reply
      • Elizabeth Shah

        October 19, 2022 at 12:46 pm

        A little less than 1/4 cup. My recipe made about 1 3/4 cups, but this can vary depending on how many chickpeas are in your can (if you use canned), the amount of liquid you use, etc.

        Reply
    2. Jennifer Benson

      December 06, 2020 at 1:53 pm

      I make my own Tahiti by grinding sesame seeds. It’s not as oily as commercial brands. How should I compensate?

      Reply
      • Elizabeth Shah

        December 06, 2020 at 2:00 pm

        If your tahini is thicker, I'd try adding a little extra aquafaba (chickpea liquid), water or lemon to thin the hummus if needed. Good luck!

        Reply
    3. Susanne

      January 05, 2019 at 10:47 pm

      As far as “directions”...?? I’ve never made hummus so do you just mix in a blender ?

      Reply
      • elizabeth

        January 05, 2019 at 10:53 pm

        Oops--I just added the instructions. Not sure what happened there!!!

        Reply

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    Hi, I'm Elizabeth Shah

    My husband calls me his "healthy Midwestern girl," because I LOVE TO EAT! Fortunately, I also love to cook. I'm so excited to share my 100% vegan, whole food, plant-based, no oil recipes with you! MORE...

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