Oil-free Hummus is rich and creamy, super nutritious and so delicious. Making healthy hummus from scratch using dried beans is inexpensive and I’ll show you how easy it is to make. Use your classic hummus for appetizers, snacks or as a spread for your favorite sandwich or wrap.
This post has been updated from the original posted May 22, 2018.
My daughter graduated from college over the weekend and we were overwhelmed with pride and joy. Both my mom and dad were here to join in our celebration of her and her accomplishment, which made it that much more special. I may have indulged a bit in many celebratory meals, it’s not every day your youngest graduates from college…..so I’m getting back to a whole foods unprocessed diet right away.
First up, a batch of my favorite oil-free hummus. It’s one of the tastiest ways to get in some extra veggies. It’s perfect for meal prep and will stay good in the fridge for up to 2 weeks.
Although hummus CAN BE a healthy dip, often it’s laden with refined oils, preservatives and too much salt. It’s actually easier to make a healthy hummus at home than searching in the grocery for a clean version. My oil-free hummus is made with tahini so it’s super creamy without any added oil.
I much prefer the taste of hummus that’s made with dried beans, and hope that you’ll try soaking (makes them more digestible, and shortens the cooking time) and cooking the beans….I promise it’s not really so much work and the taste is truly worth the effort.
If, however, the choice is to use canned beans but still make homemade healthy hummus yourself or to buy store bought hummus because you don’t have time, then please use the cans (or boxes) of prepared beans (look for a brand that has no additives). This healthy hummus will be smooth and creamy, super tasty and super clean either way.
Health benefits of Hummus
- Chickpeas increase satiety and help with weight loss. Chickpeas are high in protein and fiber, which helps make you feel full and maintain your energy. You’ll be less likely to snack on empty-calorie processed junk food when your nutritional needs are being met.
- Chickpeas provide essential vitamins and minerals. High levels of iron, zinc, folate, phosphorus and B vitamins, which are crucial for vegetarians can be found in chick peas.
- Chickpeas are a great source of plant-based protein. Especially if you follow a vegetarian or vegan diet, adding beans will help with adequate protein intake.
- Chickpeas provide slow-releasing carbohydrates and help control blood sugar levels: The starch found in chickpeas is digested slowly and supports more stabilized blood sugar levels, making them a “good carb” and a great choice for sustained energy.
- Chickpeas are high in fiber and improve digestion. Fiber facilitates healthy digestion by quickly moving foods through the digestive tract, helping decrease symptoms of IBS and constipation.
- Chickpeas help protect against heart disease and cancer: Chickpeas have been shown to help balance unhealthy cholesterol levels, reduce hypertension, and help keep the arteries clear from plaque buildup.
- Chickpeas have an alkalizing effect: When chickpeas are combined with a healthy fat (hello tahini), nutrient absorption is increased. Legumes have an alkalizing effect on the body which helps balance pH levels that are often too acidic.
While I’m still reliving the memories of the past weekend, I’m looking forward to the long Memorial Day Weekend ahead. A batch of this healthy hummus will certainly be making an appearance, along with a few other goodies that are perfect for beach days, BBQs, and relaxing time spent with friends.
Over the Memorial Day Weekend, I’m sure to make this potato salad, these grilled veggie kabobs or grilled asparagus and a batch of faux “chicken” salad or maybe some mock “tuna” salad for the beach. I’m sure there will be a batch (or two) of guacamole (don’t forget to go to the grocery on Wednesday or Thursday to stock up on avocados) and likely some tomatillo salsa will be consumed as well as some veggie burgers and some Israeli corn+pickle salad. I’ll likely make some veggie spring rolls to take to a friends BBQ and a chocolate chunk skillet cookie as well as some watermelon skewers. Another weekend all about food? Yeah….but it’s all good stuff!!
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- 1 cup dried chick peas
- 1 teaspoon baking soda
- 4 cloves garlic
- ½ cup tahini
- 2 lemons juiced
- 1 ½ teaspoons sea salt
- 1 teaspoon cumin
- ⅓ cup ice cold water
- Place dried chick peas in a glass bowl and cover with water. Chick peas will double in size, make sure there is enough water covering so they will still be submerged as they soak. Soak overnight, or a minimum of 8 hours. Drain. Rinse. Drain again.
- Place drained chick peas in a medium sauce pan. Sprinkle with baking soda, add the garlic cloves and then add enough water to cover chickpeas by 2-3”. Bring to a boil, reduce heat and simmer for 60-75 minutes, skimming off skins and any foam that float to the top. Chickpeas should be tender enough to squish when held between thumb and forefinger, but not mushy.Or, use your INSTANT-POT….directions in the notes below.
- Drain and rinse the cooked chickpeas until there are no bubbles. You should have about 3 cups (approximately 2 cans). Add the cooked garlic to the bowl of food processor. Peel the skins off chickpeas. This should be easy to do by rubbing with a clean kitchen towel. Discard skins and add the peeled chickpeas to the food processor, reserving ¼ cup of cooked chickpeas for use when serving. Add the tahini, lemon juice, salt and cumin. Process until smooth. Leave the food processor running and add half of the water. Continue to process adding remaining water 1 Tablespoon at a time. You may not need it all. Add in additional tahini or water depending on the consistency you want to achieve. More tahini=creamier, more water=thinner. Taste for seasoning, adding additional salt or lemon juice.
- Serve at room temperature. Sprinkle on the chick peas that were set aside and some paprika or za'atar.