Extra-Creamy No-Oil Hummus
If there’s one staple recipe you need in your whole food plant based, nutritarian arsenal, it’s hands-down an amazing no-oil hummus!
Hummus is today what butter was in the 1950’s–ubiquitous.
In fact you should really start thinking of your hummus as nutritarian butter–because it makes everything taste better–especially that pound of raw veggies you’re aiming for on the daily!
I have quite a few no-oil hummus recipes on the site that use this base recipe, but I’d like to introduce you to the next level my friends…
That’s the key to this upgrade: aquafaba!
Simply put, aquafaba is bean water. Found in cans or cartons of beans, it’s the stuff you usually scrunch your face in disgust at and happily drain out–but not anymore my friends because this stuff is liquid-gold!
Wikipedia describes it as “viscous” meaning having a thick, sticky consistency between solid and liquid.
Dr. Fuhrman did a whole segment at his Culinary Getaway in May called “Trending Nutritarian Ingredients and Techniques” and aquafaba was featured all over that presentation!
Instead of using plain-old-boring-non-viscous water in your hummus recipe, you’re going to use this magic bean juice to turn up that creaminess!
Confessions of a Hummus Addict
I eat hummus everyday.
Sometimes twice a day.
Okay, for the past few months almost always twice a day.
Why? Because it’s the best way to get beans on your salad–without even realizing it really!
That’s right, I’ve been using hummus as a salad dressing that doubles as my recommended daily dose of beans.
In his “Daily Dozen” protocol, Dr. Greger recommends 3 servings of beans daily and considers 1/4 cup of hummus equal to one serving. Similarly, Dr. Fuhrman recommends at least 1 cup of beans daily on his Aggressive Weight-Loss plan.
If you didn’t get the memo beans are a superfood. So much so that they help lower the glycemic load of the foods you eat with them and this anti-glycemic effect lasts past the meal where you actually ate the beans–into the second and third meal after!
So basically beans are bomb and hummus is a perfect way to get them in your diet!
Back to my confessions for a sec, I’ve been on a hummus and balsamic vinegar salad dressing kick for the last 2 months–and I’ve been loving every minute of it (check out the salads here on my Instagram feed)!
I know hummus is ridiculously easy to buy already made, but what you save with convenience you pay for with extra, empty calories from oil and taste-bud-wreaking massive amounts of salt!
You don’t need that drama in your life!
It’s ridiculously easy to make your own hummus at home, save money, calories and still get loads of flavor!
Here’s a super-quick video to show you how it’s done:
Let’s Talk Ingredients
There are two ingredients we should take a minute to go over.
- white miso paste
The Deal With Tahini
Yes, tahini has oil. It’s not added oil, it’s naturally-occurring from actually grinding down the sesame seeds. Raw sesame seeds contain oil too–it’s just hidden-from-view in the inside of the seed.
Make sure you use a tahini brand that has only one ingredient: sesame seeds. I’ve seen brands that add in oil or salt to their tahini.
If you want to be an absolute no-processed purist, you can simply replace the tahini with raw sesame seeds and process that with a little bit of the aquafaba in a food processor first, then add it to your blender.
A Word About Sodium
I use white miso paste for the sodium in this recipe.
If you find that strange, hard-to-locate or just plain annoying, you can always substitute it with another salt-replacement like liquid aminos or coconut aminos.
I use one tbsp. of white miso in this recipe that makes 3 cups of hummus. That equals 73.3 mg sodium for 1/3 cup serving or 110 mg sodium for 1/2 cup serving.
Remember, as a nutritarian you want to keep your total added sodium to 300 to 400 mg daily.
Make These Recipes With Your Hummus
Here are some of my favorite easy recipes you can make with your Extra-Creamy No-Oil Hummus:
Extra-Creamy No-Oil Hummus
Aquafaba provides extra-creaminess and richness to this vegan, oil free, whole food plant based, low sodium basic hummus recipe!
- 2 packages Garbanzo beans (two 13.4 oz. packages)
- 3/4 cup aquafaba (liquid drained off and reserved from bean packages)
- 1/4 cup tahini
- 1/4 cup lemon juice
- 1 tbsp white miso paste (or substitute with liquid or coconut aminos)
- 1 tsp ground cumin
- 1/2 tsp garlic powder
Drain your packages or cans of beans over a bowl to reserve the bean water.
In high-speed blender, combine all the ingredients as listed above.
Blend on high for 2 to 3 minutes or until warm and very creamy.
Makes 3 1/2 cups of hummus.
Store in glass Mason jar and keep in fridge for 7 to 10 days.
This recipe also freezes well, just allow it to defrost on the counter for about 5 hours and use within 5 days.