Hummus is a flavorful Middle Eastern bean dip made from chickpeas, lemon juice, and garlic. You can make all kinds of variations from this homemade oil-free garlic hummus recipe. Almost all varieties of hummus are completely vegan and used for everything from dips to sandwich spreads.
We love this oil-free hummus because it’s…
- Super simple to make
- Packed with healthy ingredients
- Amazingly flavorful
- Perfect with veggie sticks or sandwiches
This basic garlic hummus is a great dip, and can also be used as a flavorful spread on wraps and bean burgers.
What is hummus anyway?
Hummus originated in the Middle East and now is a very popular snack all over the world. Almost all varieties of hummus are completely vegan and used for everything from dips to sandwich spreads.
So many people ask about easy go-to snacks, and this hummus is one of my favorites. In the summer, we go boating at the lake a lot. That means picnic-friendly foods, and this hummus is a great option. It’s usually accompanied by Smashed Chickpea Avocado Sandwiches.
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What is garlic hummus made of?
There are so many different varieties of hummus, 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. Oli-Free hummus base ingredients include:
- chickpeas (or garbanzo beans)
- garlic cloves
- tahini (crushed sesame seeds)
- vegetable broth
- lemon juice
How to make oil-free hummus
Add all ingredients to a blender or food processor in just enough water or veggie broth to achieve your desired texture.
Blend well to allow the chickpeas to become smooth.
Try a number of the variations listed above. This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.
This hummus is delicious on carrot and celery sticks, sandwiches and wraps, baked potatoes, veggie/grain bowls, and even on toast.
One of my favorite things to dip in this healthy hummus is crackers, and my favorite oil-free brand is Mary’s Gone Crackers. They are simply delicious!
RECIPE CARD BELOW
Canned or fresh chickpeas?
You can use either freshly cooked dried beans or canned chickpeas, also known as garbanzo beans, in this recipe.
Just remember that if you’re using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
Other oil-free hummus variations
Roasted Red Pepper Hummus is one of my personal favorite varieties of hummus.
Sometimes I add 1/2 of chili in adobe sauce and 3 Tbsp fire-roasted tomatoes to this basic hummus recipe to mix it up a bit.
Other variations include: spinach, red peppers, sun-dried tomatoes, the possibilities are endless.
These are all no-cooking-required recipes, and only a blender is needed to make them. So simple!
Can you freeze hummus?
This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.
Hummus even freezes well in an airtight container for up to 6-8 months. The day before you want to eat it, move the hummus container from the freezer to the refrigerator. It takes at least a few hours to thaw until it’s ready to eat. Thawing can take longer depending on how much is in your container.
It’s best to freeze hummus in small portions to make defrosting quicker and to have handy small amounts to eat in one sitting.
Nutrition in chickpeas
As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once.
These nutty beans are rich in a number of important nutrients that keep you well — including protein, vitamins and minerals — and they provide fiber too. Including chickpeas in your diet may play a role in reducing your risk of a number of chronic illnesses such as heart disease, diabetes and cancer.
Chickpeas aren’t super low in calories like most veggies, but they’re rich in a number of good-for-you nutrients. A 1-cup serving of boiled chickpeas has 270 calories, 45 grams of carbs, 4 grams of fat, 15 grams of protein and 13 grams of fiber.
That same 1-cup serving also meets 70 percent of the daily value for folate and 26 percent of the DV for iron. It’s also a good source of a number of other minerals including manganese, magnesium, zinc and copper, as well some other B-vitamins, including thiamine and vitamin B-6.–LiveStrong
Other terrific oil-free hummus recipes
- Roasted Red Pepper Hummus
- Italian Vegan Hummus
- Edamame Hummus
- Ultimate Hummus & Veggie Sandwich
- 5-Minute Chocolate Hummus
- 1 clove garlic
- juice from 1 lemon
- 1-1/2 cups cooked chickpeas. This is same as, 1 15 oz can beans, drained and rinsed thoroughly
- 1 tbsp. Tahini, this is sesame paste, and can be found in the peanut butter section of most grocery stores
- 1 tsp. sea salt
- Add all ingredients to a blender or food processor in just enough water or veggie broth to achieve your desired texture.
- Blend well to allow the chickpeas to become smooth.
- Try a number of the variations listed above. This hummus last approximately 7-10 days in a tightly sealed container in the refrigerator.
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Nutrition Information:Yield: 6
Amount Per Serving: Calories: 51 Total Fat: 2g Cholesterol: 0mg Carbohydrates: 7.4g Fiber: 1.9g Protein: 2.5g
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