Once you try this Velvety Oil Free Hummus made with seven ingredients and ready in just minutes you will never want store bought again.  This homemade hummus saves you fat and calories by omitting the oil, but you will never miss it. 

Velvety Oil Free Hummus

I know what you’re thinking – another hummus recipe? But wait, this one is healthier than the typical hummus, so you can save calories.

When I weighed nearly 300 lbs, my husband (boyfriend at the time) and I loved going to our local Mediterranean restaurant. We’re from a small town, so we only had one and the food was so different from anything we had ever had. We would order the sampler platter full of dolmas, hummus, baba ganoush, feta, olives and pita bread. I would then eat a half of a chicken seasoned with Greek spices, followed by a piece of coconut cream pie.  Now that I have lost 125lbs and know better, I make my own hummus and baba ganoush, so I can control the amount of fat. I also serve it with this homemade crostini.

Here’s the Baba Ganoush recipe

Are Garbanzo Beans good for you?

You bet they are! Garbanzo beans, a.k.a. chickpeas have a nutty taste and a grainy texture. They are a rich source of vitamins, minerals and fiber. They are known to improve digestion, aid in weight management and reduce the risk of several diseases. Chickpeas are also high in protein, so they are a great replacement for meat. Click HERE to find out more about their benefits.

Can Beans help you lose weight?

Beans not only helps to lower the total amount of cholesterol in the blood and decrease the risk of heart disease, but it keeps you feeling full and that helps you eat less and lose weight.

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Velvety Oil Free Hummus

Once you try this Velvety Oil Free Hummus made with seven ingredients and ready in just minutes you will never want store bought again.  This homemade hummus saves you fat and calories by omitting the oil, but you will never miss it. 

Course Appetizer, Snack

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 114kcal

Author Cindy Newland with Intentionally Eat

Ingredients

• 1 can chickpeas, drained, liquid reserved (aquafaba)
• 1/4 cup aquafaba or more as needed
• 1-2 small garlic cloves
• 1 Tbsp tahini
• 2 Tbsp lemon juice
• 1/4 tsp cumin
• salt to taste

Get Recipe Ingredients

Instructions

• In a blender or food processor, blend all ingredients until smooth. This might take a few minutes. Add more aquafaba and/or salt as needed.
• Store in refrigerator for up to 5 days. Enjoy!

Notes

5.5 g protein, 12g carbs, 3 g fat, 5 g fiber

 

Aquafaba is the reserved liquid from the can of chickpeas.

Nutrition

Calories: 114kcal

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If you love this hummus, check out this Greek Pizza! It uses hummus instead of tomato sauce!

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About the Author

Cindy Newland

Cindy Newland is the founder of Intentionally Eat and has been eating a whole food, plant-based alkaline diet since 2010. In that time she has lost over 100 pounds, reversed high blood pressure she was diagnosed with before age 30, and has spent over 15 years cooking and refining plant-based meals in her own kitchen. Cindy is not a registered dietitian. What she is is someone who has lived inside every frustration this way of eating can bring — the social awkwardness, the cravings, the meals that didn't work — and figured out what actually sticks for the long term. The recipes and meal plans on this site come from her real experience, not from textbooks. She writes specifically for women over 40 who are tired of diets that require perfection and want a way of eating they can actually keep.