Italian Vegan Hummus
This oil-free Italian Vegan Hummus is a healthy and flavorful twist on the classic dip, made with fresh herbs and spices for a creamy texture without added fats. It is delicious on sandwiches, in wraps, or served with fresh vegetables and pita bread. It’s completely oil and tahini-free!
Sometime back I was playing around, adapting a recipe from Dr. Neal Barnard, and this tahini-free vegan hummus happened in my kitchen. It’s so satisfying and light! We also have other oil-free delicious hummus recipes like this basic garlic oil-free hummus and our roasted red pepper hummus.
Reasons you will love this recipe
- Rich and Creamy Texture: Despite being oil-free, this hummus has a smooth and creamy texture, thanks to the blend of chickpeas, seasonings, and Italian herbs, making it perfect for spreading or dipping.
- Flavorful and Healthy: Infused with classic Italian flavors like garlic and basil, this hummus is a delicious, low-calorie option that’s packed with nutrients and free from added oils.
- Vegan and Plant-Based: This recipe is entirely vegan, making it a great choice for those following a plant-based diet, while still delivering the savory taste and satisfying richness of traditional hummus.
- Versatile and Easy to Make: Quick to prepare and highly versatile, this Italian hummus can be used as a dip, a spread on our easy-to-make veggie wraps, or even a salad dressing, adding a burst of Mediterranean flavor to your meals.
Ingredients you will need
- Chickpeas– Use canned beans for convenience or cook your own. We have great instructions for how to cook chickpeas in your Instant Pot.
- Garlic- Provides a depth of flavor and a subtle spiciness that complements the creamy texture of the chickpeas, making the hummus more flavorful and aromatic.
- Cilantro- This adds a fresh, herbal flavor that brightens the dish and gives it a unique twist.
- Spices- Basil, oregano, smoked paprika, balsamic vinegar, and salt are the herbs that round out the Italian season for this hummus.
How to make Italian Oil-Free Hummus
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: If you’re using canned chickpeas, drain and rinse in a colander to help remove salt and preservatives.
STEP #2: Combine all ingredients in a blender or food processor and blend into a smooth paste. If you like your hummus creamier, simply allow it to process a little longer at high speed. Stop to scrape down the sides of the blender when necessary.
STEP #3: For even more flavor, place it in an airtight bowl, and chill for several hours or overnight to allow flavors to blend. Serve with fresh-cut vegetables, pita bread, or on sandwiches like my ultimate veggie hummus sandwich.
The recipe is adapted from Breaking the Food Seduction by Dr. Neal Barnard.
Frequently Asked Questions
Humus is so good for you because it is loaded with healthy, wholesome ingredients, low in fat, and high in protein and antioxidants. Though most hummus recipes include tahini (crushed sesame seed paste), it is quite high in fat. The good thing is that hummus can easily be made completely tahini-free and oil-free.
This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.
Hummus 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.
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
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Italian Hummus
Ingredients
- 1- 15 oz can chickpeas or 1-1/2 cup fresh cooked
- 1/4 cup veggie broth or water
- 1 tablespoon balsamic vinegar
- 1-2 cloves garlic
- 2 tablespoons cilantro I used fresh cilantro
- 1/2 teaspoon basil dry
- 1/2 teaspoon oregano dry
- 1/2 teaspoon smoked paprika
- 1 tsp salt or to taste
Instructions
- If using canned chickpeas, drain and rinse in a colander to help remove salt and preservatives.
- Combine all ingredients in a blender or food processor and blend into a smooth paste. Stop to scrape down the sides of the blender when necessary.
- Serve immediately or place in an airtight bowl and chill several hours or overnight to allow flavors to blend. Serve with fresh-cut vegetables, pita bread, or on sandwiches like my ultimate veggie hummus sandwich.
Video
Notes
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
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
I have tried several hummus recipes & this one was just the very best. My husband loves it & I took a big bowl of it to a couple of church related functions & a bunch of people there asked for the recipe & these are people that turn their nose up at anything they hear is vegan with no animal products or oil or sugar in. I have tried many of your recipes & have enjoyed every one. Thanks so much for all of them.
Hi Janie– I love hearing that you and your hubby loved this hummus recipe! Thank you for the great feedback and kind comments.
Served this today, and it was a hit. Great flavor! Thanks!
I made this recipe this morning!! I left out the cilantro. I am one of those that thinks it tastes soapy lol. I put it on an Ezekiel wrap with lots of romaine. Hubs added sriracha to his. It was EXCELLENT!! Thank you so much for the recipe!!
Norma- YAY! That’s awesome that you liked it and that it is still good without the cilantro. The sriracha sounds like my kind of add, I love spicy! ♥
We liked it but my husband, son and I are so used to a bit of lemon that we decided to try to add it. We juiced and added a half worried that we might destroy the taste and it was absolutely amazing- took it to another level. Hope you try it some day.
I find if the chick peas are heated the mix seems to be creamier. Also if you cook your own chick peas, keep the liquid and use that instead of the broth – acts as a gelling agent. Otherwise this recipe is delicious. Thank you. That balsamic brings it right up to perfection lol
Hi Terri. I’m just curious. In the recipe, you list smoked paprika but the link takes you to Hungarian paprika. The smoked paprika I’m familiar with (Spanish hot or mild) has a distinctive flavour. Which do you use in this hummus? Thanks!
Hi Katherine- Thanks for catching that! It’s regular smoked paprika used in this recipe. I’ve fixed that link now. I really appreciate your catching the link problem.
Omg, this is so yummy! I’m not sure I can put it in the fridge and wait for it to chill and flavors to marry!
Hi Stephanie- Ha! I know exactly what you mean, and I vote for eating it now. 😀
How much tahini in the Italian hummus?
Jo, this is one of the few hummus recipes that doesn’t include tahini as an ingredient. That means it’s even lower in fat, which is great. Hope you enjoy the recipe!
THIS IS AMAZING!!!!!!-
That’s wonderful to hear! So glad you enjoyed it!
Thank you thank you thank you. Hubbins ate half, he be a meat eater 🙂
That’s so great to hear!