6 Oil-Free Hummus Recipes

If you’ve never made your own Hummus, that has GOT to change, because you’re really missing out!

Homemade hummus only takes about 10-minutes to make and requires very few ingredients. These hummus recipes are completely customizable, so ingredients can be adjusted to exactly the way YOU like it.

Different hummus recipes every week

One of the terrific things about making your own hummus is that you can adjust everything about it–different ingredients, ingredient amounts, and how you eat it.

At my house, we keep it on hand all the time to use as a dip for veggies, crackers, and pita bread. It’s also the perfect spread for sandwiches and wraps.

So what is hummus?

Hummus is a creamy (or chunky) thick spread made primarily from mashed chickpeas (aka garbanzo beans) and a few other healthy ingredients.

It originated in the Middle East and now is a very popular snack all over the world. Almost all varieties are completely vegan and used for everything from dips to sandwich spreads. 

For more information on hummus, check out my article, Is Hummus Healthy?

What is hummus made of?

There are so many different varieties of this delicious spread, and most often it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are just blended together in a food processor or blender. 

Hummus base ingredients include:

• chickpeas (garbanzo beans or edamame)
• garlic cloves
• tahini (crushed sesame seeds)
• vegetable broth
• lemon juice
• salt

The most common hummus recipes call for oil, but I have found that it’s not necessary to add oil for flavor.

As a matter of fact, oil–yes, even extra virgin olive oil–is basically liquid fat. And, 13% of that fat is saturated, which is the artery-clogging kind.

No, thank you! I’ll stick with healthy oil-free hummus, and I never miss any flavor. My guess is you won’t either.

You’ll be able to eat these hummus recipes without any guilt or worry about calories and fat.

Tips for making oil-free hummus

• In most recipes that call for hummus, the oil can be left out completely.
• To me, hummus needs a little bit of tahini for taste but not nearly as much as is called for in many recipes. For example, in recipes that call for 3 tablespoons of tahini, I use 1 or less.
• The tahini can be left out, and I leave it out sometimes but prefer at least 1/2 tablespoon in most varieties.
• Though the main ingredient in most hummus recipes is chickpeas, other beans can also be used such as black beans and edamame.

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

Is hummus healthy?

Homemade oil-free hummus has some impressive nutritional benefits. 

One cup of hummus has:

• 15 grams of protein
• 4-5 grams of fat
• 45 grams of complex carbohydrates
• 6 grams of fiber
• meets 70% of the daily value for folate
• meets 26% of DV for iron
• manganese, magnesium, zinc, and copper

For more hummus recipes, keep checking my Oil-Free Hummus page as we add more varieties.

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