CREAMY NO-OIL HUMMUS

Creamy No-Oil Hummus with Vegetables

CREAMY NO-OIL HUMMUS

by | Jan 22, 2021

This Creamy No-Oil Hummus is a great way to add beans to your diet. Beans(and chickpeas specifically which are used to make hummus) are loaded with nutrients, fiber and protein. They may protect against chronic diseases, assist blood sugar control and benefit digestion. And they’re inexpensive especially when purchased dry.

Hummus has become very popular in the United States over the last few decades. It originated in the Middle East and has been consumed for centuries. Hummus began as a simple combination of chickpeas(also known as garbanzo beans). tahini(ground sesame seeds), lemon juice, garlic and salt and served with olive oil. In the United States, it has evolved into a variety of different flavors offered widely in grocery stores. Some options include roasted red pepper, caramelized onion, jalapeno, beet, carrot and even chocolate.

If you follow my blog, you know that I try to avoid oils when I can. There are 120 calories in a tablespoon of processed oil. Because tahini is a thick oily paste in itself, you can create delicious hummus without the added processed oil. The addition of aquafaba (the liquid that the chickpeas are cooked in or the liquid contained in a can or box of chickpeas) helps to create a smooth dip perfect for fresh and roasted vegetables, crackers, pita bread, chips, as a spread for a sandwich or wrap or as a sauce for pasta or a salad. Add the white miso for an umami rich boost. If you’re not cooking with miso, this is your chance. It’s a wonderful flavor addition to dressings, marinades, soups and stews.

Creamy No-Oil Hummus with Vegetables
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5 from 1 vote

Creamy No-Oil Hummus

This Creamy No-OIl Hummus comes together in minutes. The secret ingredients, aquafaba and white miso paste, bring their magic. You'll never miss the oil!
Prep Time10 minutes
Course: Appetizer, Sauce, Snack
Cuisine: Mediterranean
Keyword: Chickpeas, Gluten free, Vegan, Vegetarian
Servings: 4
Calories: 106kcal

Equipment

  • Food processor or high speed blender
  • Rubber Spatula

Ingredients

  • 2 cans garbanzo beans 15 ounce cans, about 3 cups, drained with liquid reserved
  • 1 cup aquafaba this is the liquid drained from the garbanzo beans
  • ¼ cup tahini
  • ¼ cup lemon juice freshly squeezed
  • 1 Tablespoon white miso paste You'll need to make sure that the miso paste is gluten-free if you're following a gluten-free diet.
  • 1 teaspoon ground cumin
  • 2 garlic cloves
  • ½ teaspoon kosher salt
  • ¼ teaspoon paprika

Instructions

  • Drain the garbanzo beans and reserve one cup of the aquafaba(the liquid in the can of beans).
  • Add the beans, aquafaba and the remaining ingredients to a high speed blender or food processor.
  • Blend until the mixture is smooth and creamy. Scrape down the sides of the blender or food processor with a rubber spatula and blend again as necessary.

Nutrition

Calories: 106kcal | Carbohydrates: 6g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Sodium: 456mg | Potassium: 102mg | Fiber: 1g | Sugar: 1g | Vitamin C: 7mg | Calcium: 29mg | Iron: 1mg

For this recipe for Creamy No-Oil Hummus, you’ll need(See the recipe for specifics)…

  • Garbanzo beans
  • Aquafaba(the liquid drained from the cans/boxes of garbanzo beans or the liquid the beans were cooked in)
  • Tahini
  • Freshly squeezed lemon juice
  • White miso paste(You’ll need to make sure that the miso paste is gluten-free if you’re following a gluten-free diet.)
  • Cumin
  • Garlic
  • Kosher Salt
  • Paprika
Ingredients for Creamy No-Oil Hummus

Drain the garbanzo beans and reserve one(1) cup of the liquid from the cans/boxes. If you are cooking the beans from scratch, reserve one(1) cup of the cooking liquid.

Add the beans, aquafaba and the remaining ingredients to a food processor or high speed blender.

Blend until the mixture is smooth and creamy. Scrape down the sides of the blender or food processor with a rubber spatula and blend again as necessary.

Hummus In Blender
Hummus In Blender With Spatula

Things you might like to know about this recipe…

Aquafaba

Aquafaba is the thick liquid in a can/box of beans or the liquid that the beans are cooked in. For this recipe, it helps to create a more creamy hummus.

Aquafaba can be portioned by tablespoons in ice cube trays and placed in the freezer. When the aquafaba has frozen, the cubes can be transferred to freezer bags and stored for later use.

Aquafaba is also used by vegans as an egg replacement. it can be used to create meringues, mousse, brownies, macaroons, mayonnaise and for many other applications in which eggs are called for.

Chickpeas

Chickpeas, also known as garbanzo beans, are widely available in grocery stores in cans and dried. You can buy organic and low salt alternatives to many brands of canned chickpeas. The cans are convenient, but when you cook the beans from scratch you save money, you know exactly what’s in your chickpeas, and you can control the consistency of the finished beans to your liking. You’ll find an excellent article here on how to cook chickpeas on the stovetop, in a pressure cooker or in a slow cooker.

There are 10-15 grams of protein in a cup of chickpeas.(Dried, cooked chickpeas will have more protein.) In addition they contain calcium, iron, phosphorus, folate and fiber. You’ll find a complete nutritional rundown here.

Chickpeas, Canned Or Cooked From Scratch?

I prefer to cook my chickpeas from scratch. Besides being a cheaper alternative to canned, chickpeas from scratch do not have the salt and other added ingredients that some canned varieties do. You can find many blog posts online to walk you through the process. Here’s one. I always make more chickpeas than I need and freeze the rest. There are various methods to cook them, but they all take some time, and when you’re in a rush you want to have all of your ingredients handy. To freeze chickpeas, allow them to cool and then transfer them in a single layer to a sheet pan. Place the sheet pan in the freezer until the chickpeas have frozen. Then transfer them to a freezer storage container for easy access in the future.

Garlic

Most recipes, including this one, measure garlic by cloves. There can be a very big difference in size from one garlic clove to the next. Experiment with the amount of garlic that you enjoy in your cooking, and adjust the amount used accordingly. Here’s a picture of cloves from one head of garlic to illustrate this point.

garlic cloves

Lemon Juice

Fresh lemon juice is a must for this recipe. Lemons can be expensive, so you want to get as much juice out of them as possible. There are a number of ways to do this, but the quickest and my favorite way is to heat whole lemons in the microwave for about 20 seconds before you squeeze them. Be careful not to overheat the lemon or the juice will literally spill out of the pores.


Some recipes list whole or parts of lemons as ingredients. I prefer not to do that because each lemon can produce a significantly different amount of juice. If you google how much juice is in a lemon, you’ll find anywhere from 3-5 Tablespoons. If this recipe requested 3 lemons, those lemons could produce as much as 15 Tablespoons to as little as 9 Tablespoons of lemon juice. 15 Tablespoons is a little under a cup of juice and 9 Tablespoons is a little over a half cup of juice.

This recipe requires about ½ cup of lemon juice, and because it is added at the end, you can experiment with the amount of juice that suits your taste.


If you have leftover juice, you can store it in the refrigerator for 2 or 3 days, but it does not stay fresh for long, so if you aren’t planning to use it, freeze it in ice cube trays, and once frozen, add the lemon cubes to a freezer bag or freezer safe container, and store in the freezer until you need lemon juice again.

Miso Paste

Miso is a paste made from fermented soybeans. It is a Japanese staple which has many varieties and adds a salty savoriness to recipes. A more detailed description of miso paste and its uses can be found here in an article by Sarah Jampel: “What is Miso, The Secret Ingredient in Every Healthyish Pantry”

If you’re not familiar with cooking with miso, don’t hesitate to give it a try. It’s readily available in grocery stores and will bring great depth of flavor to your dishes. Because it is a “preservative food”, it will last a long time in your refrigerator.

Tahini

Tahini is ground sesame seeds. When ground, the seeds form a thick, oily paste similar in texture to peanut butter and cashew butter. It can add a nutty flavor and creamy texture to recipes ranging from savory to sweet. It is common in Mediterranean and Middle Eastern cuisines and most notably known for its use in hummus. Tahini is high in protein, fiber and a number of vitamins and minerals. Check here for a full nutritional breakdown.


There are many brands of tahini available at grocery stores and online, although particular grocery stores may have only one brand or none at all. There can be significant difference in taste so find a brand that you will enjoy. You can find a number of reviews ranking tahini brands online. Here’s one. Here’s another.

You may also enjoy this Roasted Garlic and Carrot Hummus.

Roasted Garlic And Carrot Hummus

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