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no oil hummus extra creamy aquafaba hummus recipe low sodium vegan nutritarian dr fuhrman eat to live 6 week plan What the Health How Not to Die Dr GregerExtra-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…

what is aquafaba aquafaba recipes extra creamy hummus how garbanzo beansIt’s Aquafaba-ulous!

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!

Extra creamy hummus salad dressing no oil low sodium vegan nutritarian hummus no oil salad dressing Dr Fuhrman Eat to Live 6 week plan Dr Greger How Not to Die recipes What the Health recipesConfessions 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)!

extra creamy hummus recipe how to video no oil low sodium hummus recipe Dr Fuhrman 6 week Eat to live Plan Dr Greger How Not to Die Daily Dozen recipes What the HealthHow-To Hummus

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.

  1. tahini
  2. 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.

easy hummus recipes dr fuhrman eat to live 6 week plan Dr Greger How Not to Die What the Health plant based high protein recipesMake These Recipes With Your Hummus

Here are some of my favorite easy recipes you can make with your Extra-Creamy No-Oil Hummus:

no oil hummus extra creamy aquafaba hummus recipe low sodium vegan nutritarian dr fuhrman eat to live 6 week plan What the Health How Not to Die Dr Greger
5 from 20 votes
Print

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! 

Servings 10 1/3 cup servings
Author Kristen Hong

Ingredients

  • 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

Instructions

RESERVE AQUAFABA:

  1. Drain your packages or cans of beans over a bowl to reserve the bean water.

BLEND HUMMUS:

  1. In high-speed blender, combine all the ingredients as listed above.

  2. Blend on high for 2 to 3 minutes or until warm and very creamy. 

Recipe Notes

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. 

If you give this Extra-Creamy No-Oil Hummus a try I’d love to know what you think, please leave a rating and comment below!

Let’s live better together!

xo, Kristen
Kristen Hong of Hello Nutritarian

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Discussion

  • marcy says:

    Love this post. What brand miso do you use?

    • Kristen | Hello Nutritarian says:

      Hi Marcy!

      The brand is “Cold Mountain!”

      xo, Kristen

  • Susan Crane says:

    That looks great! I never thought about using aquafaba as a replacement for the water! I will definitely try that next time I make hummus. I like to avoid sodium completely, though, so I usually add in cayenne pepper, jalapeños, red pepper flakes etc. as a substitute. It is really tasty if you like spicy food !

    • Kristen | Hello Nutritarian says:

      Hi Susan!

      Oh I’m so happy you are going to use aquafaba–really gives such a lovely consistency!

      I LOVE your recommendations for a sodium-free, extra-flavorful (and spicy) profile!!

      xo, Kristen

  • Jennifer says:

    Kristin – DELISH recipe! I am thoroughly enjoying your site and suggestions. Keep up the really helpful work you are doing!

    • Kristen | Hello Nutritarian says:

      Thanks so much for taking the time to leave such a lovely comment and rating on the hummus, Jennifer!

      xo, Kristen

  • Jayce says:

    Is there any way you can get aquafaba without buying canned beans? I like to make my beans from scratch so don’t have it on hand. (I made my first batch of ETL hummus tonight and it could definitely use an upgrade!)

    • Lisa says:

      The liquid left over from cooking your garbanzo beans is your aquafaba. Don’t just pour it out!!
      Use it for your hummus. There are other uses also … I think it is an egg replacement in recipes. Just google it.

    • Kristen | Hello Nutritarian says:

      Hi Jayce,

      I only use canned and packaged garbanzos so I’m not sure exactly how it would go. I do believe some other readers have commented with ways to get it done!

      xo, Kristen

  • Jennifer Erickson says:

    2? -garbanzo beans

    • Kristen | Hello Nutritarian says:

      Thanks so much for catching that Jennifer! I’m updating it now!

      xo, Kristen

  • Karen says:

    Thanks, Kirsten this was fantastic the best hummus recipe I have used and it is creamy as promised. I used Braggs Aminos as I didn’t have white miso only red and wasn’t sure I could substitue.x

    • Kristen | Hello Nutritarian says:

      Hi Karen,

      I definitely agree with your Braggs substitution over the red miso. Red miso has a much higher sodium content and a bold flavor! Good to know it works well with liquid aminos!

      Thanks so much for your review!

      xo, Kristen

  • Susan Rodman says:

    When I went to make this, I didn’t have any garbanzo beans, so I substituted cannellini beans and used coconut aminos….delish!!!
    Should I refrigerate the tahini after opening?
    Thanks!!!

    • Kristen | Hello Nutritarian says:

      Hi Susan!

      YAY!! I’m so glad you liked it and thanks for letting us know that it works with Cannellini beans too!

      I don’t personally refrigerate my tahini because I prefer the softer texture–but you can!

      Thanks so much for taking the time to review the recipe too!

      xo, Kristen

  • Robin B says:

    This is delicious! Question though – I have a new Vitamix with 10 speeds and I can’t get past about 3 without everything grinding to a halt. I ran it at 3 for a while, and it’s pretty yummy and creamy, but is this normal? What do you mean by “high” for speed? I’m a total blender newbie.

    Thanks!

    • Kristen | Hello Nutritarian says:

      Hi Robin!

      I just responded to your post in the Facebook support group! I am not familiar with the Ascent series. Did you check your manual? They have a troubleshooting section that could give you more insight. Also, as long as the hummus is smooth and creamy you are good to go! Perhaps the ascent series automates the blender speed based on the amount and texture of the contents?

      xo, Kristen

  • Susan rodman says:

    OMG!!! Used garbanzo beans this time! Soooo good! Going to try it next time with sun dried tomatoes ……thank you for this awesome recipe!!! 💜

    • Kristen | Hello Nutritarian says:

      Hi Susan!

      YAY!! I’m so happy you liked this hummus recipe and thank you so much for taking the time to review!

      I love the idea of adding sun-dried tomatoes–please let me know how it goes!

      xo, Kristen

  • Nelinda Gonsalves says:

    Where can I get aquafaba?

    • Kristen | Hello Nutritarian says:

      Hi Nelinda!

      Aquafaba can be found in cans or packages of beans, in this case garbanzos! Just strain a can over a bowl and you’ll have the aquafaba!

      xo, Kristen

  • Stephanie says:

    Tried it and absolutely loving it!! Do you know how much to use of it per day during the 6 week plan? It’s so good I’m afraid I’ll have all at once. 😂

    • Kristen | Hello Nutritarian says:

      Hi Stephanie!

      YAY!! So happy you’re loving this hummus as much as I am!! You could have 1/2 to 2/3 cup each day and be good to go–that’s what I do! Dr. Greger also considers it part of your 3 servings of beans daily!

      xo, Kristen

      • Stephanie says:

        Thank you!! 🙂

  • Elise says:

    It’s official, you’re a genius. Just made it and it’s the best-tasting hummus I’ve ever had. I’m in love with this recipe

    • Kristen | Hello Nutritarian says:

      Oh that’s just so wonderful to hear, thank you Elise!!

      xo, Kristen

  • Cara Thurman says:

    This recipe look great!! I’m excited to try it! Your recipe for rainbow rolls looked awesome using this hummus. Unfortunately I have celiac disease and can’t have regular whole wheat wraps, do you have any good recipes for gluten free wraps or a whole grain gluten free wrap your recommend? I really appriciate your time. Thank you!!

    • Kristen | Hello Nutritarian says:

      Hi Cara,

      I have tried Seite’s Almond Meal wraps and thought they were really tasty–they would make a great substitution for the rainbow hummus wraps! I found them in the refrigerated section at Whole Foods with the hummus and fresh salsas!

      xo, Kristen

  • Bobbi says:

    If I’m substituting coconut aminos for the miso paste (because that’s what I have on hand, lol) is it a 1:1 substitution? Thanks! I love your website!

    • Kristen | Hello Nutritarian says:

      Hi Bobbi!

      Yes, use what you have on hand! 1:1 should work!

      xo, Kristen

  • Nathalie Rousselot says:

    Hello how would you go about it if you start with dry beans…soak them and use soaking water? would i work…i do not buy cans…that is why

    • Kristen | Hello Nutritarian says:

      Hi Nathalie!

      I’m not sure how it would work. The garbanzos in the can are already cooked so maybe you could cook the garbanzos and save the cooking water instead.

      If you experiment with it please let me know how it goes!

      xo, Kristen

  • A B says:

    This really is a fabulous recipe. Adding miso, aquafaba and using garlic powder instead of fresh makes all the difference in a subtle yet flavorful hummus. Great job.

    • Kristen | Hello Nutritarian says:

      Yay!! So happy to hear you liked it!!

  • Therra Boier says:

    I love the Recipe, and i allways make Hummus myself, however i do think you Guys are fanatical as far as Salt is concerned. I get that you do NOT want to use the Common cooking Salt which indeed is Dirt….! But Sea Salt or Stone Salt (=Celtic Salt). That is a entirelly different Story. This Stuff is needed for your Health and it has many Minerals. The Worst Thing about this Fanatism is that its turning People away from Veganism and making young Girls sick who allready have food Issues. Plant based? YES definatelly. Fanatical? No should not be. 1-2 Tablespoons of HEALTHY Oils such as organic rapseed which has the right omega3 and omega 6 Balance, or organic pure coconut or the Best of all, Hempseed oil, never hurt noone and never will.

    • Kristen | Hello Nutritarian says:

      Hi Therra,

      I believe everyone should find what works for them. For me, eating a low-sodium diet makes me feel better, and that’s all that matters.

      Being a recovering food addict and binge eater heavily salted foods trigger me and excess sodium consumption has been linked to food addiction.

      I’m not just a vegan, I am a nutritarian and my site is nutritarian. Part of following a nutritarian lifestyle is limiting your sodium to no more than 300 to 400mg added sodium daily.

      The natural fruits and veggies we eat already contain sodium so you don’t need as much as most people get–including vegans who eat lots of processed foods. I can get much more mineral content from a single serving of fruits or vegetables than I would from a tsp. of salt, celtic or otherwise.

      That being said, I have no problem with people who eat salt. It’s all about finding what works best for you. Just accept that everyone has different ways of doing things and be respectful to all.

      xo, Kristen

      • Carolynn says:

        You go girl! Well said ❤️

  • Janet says:

    I’m new to the Nutritarian way, and your website is beautiful and informative! I LOVE hummus, have never made my own, and will try your recipe soon, which sounds great. I’m assuming, with the salt limits of this lifestyle, that we should buy canned beans with no salt added–?
    Thanks for your support!!

    • Kristen | Hello Nutritarian says:

      Hi Janet!

      So happy to hear you’re finding the site helpful!

      Yes, get no-salt-added garbanzos!

      Hope you love it!

      xo, Kristen

  • Marilyn Kefirlady says:

    Hi, my name is Marilyn and I eat hummus. I am 55 days into a Nutritarian diet, from a high sour cream, milk, salt, and oil diet. I don’t eat sugar or junk food. I went cold turkey to a Nutritarian diet. Before that I was having a very large raw green leafy salad including two large trays of micro greens I make myself. I was eating 70% of my food from my garden, sweet potatoes, tomatoes year round and every vegetable imaginable, unfortunately fried in butter or ghee. My salads were drenched in sour cream. I didn’t know. Without the necessity of oils I see I can up my self reliance on my own garden for most of my food to probably 90% or more. It is not good enough to eat the good stuff; you have to leave off the bad stuff, then health happens. Thing of it is, I didn’t think I was eating anything bad. Raw goat milk from my own herd of goats, ghee (one step better than butter), pink salt, olive oil. Now I know. Trips to the grocery store are far and few between.
    So, now I eat lots of beans, garbanzos my favorite. I make hummus every week starting with chickpeas I cook in my Instant Pot. I am not happy with any of the recipes I’ve tried. Your recipe is by far and away the best hummus I’ve ever made not only in the last 55 days but in my life with all the tahini and salt in the past. I am subscribing. Thank you for your efforts. With love, Marilyn

    • Kristen | Hello Nutritarian says:

      Hello Marilyn,

      It’s so wonderful to connect with you here and thank you for subscribing to my weekly emails!

      I completely agree with “t is not good enough to eat the good stuff; you have to leave off the bad stuff, then health happens!”

      Huge congratulations on the first 55 days of your nutritarian journey and I’ll be cheering you along your way!

      xo, Kristen

  • Megan Curtis says:

    Amaze balls!!! This makes me love hummus again😍😘. Your posts have helped me so much to see how being a nutritarian in a sea of non nutritarian eaters! I’m on day 5 and survived a church pot luck and a breakfast at work all while happily eating healthier. Thanks a hundred million 😘

    • Kristen | Hello Nutritarian says:

      Oh Megan there’s no bigger compliment I could receive on this recipe than “this makes me love hummus again!”

      I’m so, so happy to hear that you’ve been finding my recipes helpful along your nutritarian journey and congratulations on the first almost-week of your journey!

      xo, Kristen

  • Lesley Keat says:

    Hi Kristen
    Can you please tell me why garlic powder and not fresh garlic ?
    Thanks Lesley

    • Kristen | Hello Nutritarian says:

      Hi Lesley,

      I just find it easier and faster, and my breath is not as bad with garlic powder versus fresh garlic.

      xo, Kristen

  • Garrett Michael Hayes says:

    Why does every Hummus recipe I see online say “store in refrigerator for 7 to 10 days”? Who on earth has a batch of hummus survive that long? Must be a hermit with the appetite of a field mouse!

    • Kristen | Hello Nutritarian says:

      Lol!! So true Garrett!! Mine never lasts that long!

      Kristen

      • Garrett Michael Hayes says:

        I actually surprised myself here. I made a batch of hummus from a pound of dried garbanzos, cooked in my pressure cooker, and it lasted far longer than I am used to. It wasn’t because it was “bad” or anything like that. What I discovered was that, without the oil and with *just* the tiny bit of saltiness from 2 tablespoons of miso shiro, the hummus was actually more satisfying. It satisfied rather than triggering a binge response!

        And I also did some number crunching. A pound of dried beans yielded almost exactly 1 kilo of hummus (aka 1,000 grams). For 100 g of hummus, it has Fat 5.40 g, Carb 31.60 g and Sodium 121.00 mg (YMMV) Compare THAT to the commercial stuff!

        The only changes I made from your basic recipe were fresh garlic instead of powder and smoked paprika instead of cumin.

        • Kristen | Hello Nutritarian says:

          Now that is just so interesting to hear and I completely agree that the oil and salt in conventional hummus definitely triggers me to want to eat more!

          Love the substitutions you made and thank you for those very helpful measurements!

  • Season says:

    Hello! Just made this hummus and it IS so creamy. Thank you for this website and instagram account… seriously, the beauty is part of the inspiration I need to be excited about this when it’s otherwise not really feeling that exciting. The color helps so so much.

    So I made the hummus yesterday using 2 cans of low sodium chickpeas instead of those boxes (in my town no one sells a box of garbanzo beans, but I know they’re at Whole Foods where I used to live). The result was really thick and creamy which is great, but I feel like the taste is disappointing. I don’t want to eat it. My thoughts are to add more lemon juice and spices, especially since the cans say 15 oz. each compared to the boxes having about 13. Small difference, but when it comes to lemon juice and spices I think that could make a big difference.

    Any suggestions for things you would add to make it tastier? I’m really counting on the lemon juice working and I will update when I try it.

    Again, thank you 🙂 I don’t know what I would do without this site!

    • Kristen | Hello Nutritarian says:

      Hi Season,

      Thank you for your lovely words about the site–I’m so happy to hear it has been a helpful resource for you along your journey!

      As far as taste goes you could opt for roasted garlic to add some depth of flavor and maybe some smoked paprika for a bit of a kick. It takes time for your taste buds to adjust to this style of low-sodium eating!

      xo, Kristen

  • lynn ball says:

    I just made this and I love it! My whole family loves it, and that never happens! step one in getting the rest of them to eat a little healthier! Thank you so much Kristen!

    • Kristen | Hello Nutritarian says:

      Hi Lynn,

      SO, so happy to hear it was loved by all–and I agree that never happens!

      Thanks so much for taking the time to leave a review and comment, it’s always so lovely to hear that a recipe I love so much is loved by others!

      xo, Kristen

  • Jana says:

    OMG this is the best hummus ever!! It is soooo creamy just like store bought. And I can’t stop eating the salad just like you made it with hummus in the middle and Balsamic on top (Napa Valley Grand Reserve is the BEST) Thank you thank you for this recipe!!
    Jana

    • Kristen | Hello Nutritarian says:

      Hi Jana!

      YAY!! I’m so happy to hear that you’re loving that hummus-balsamic duo–it’s just soooo addictive (in the best-possible way)!

      Thank you so much for taking the time to leave a recipe review and comment!

      xo, Kristen

  • Sima says:

    Just made this recipe – DELICIOUS!!
    Thank you 🙂

    • Kristen | Hello Nutritarian says:

      Yay! So happy to hear you enjoyed the recipe, Sima! And thank you for taking the time to leave a review!

      xo, Kristen

  • Heidi says:

    If using dry beans, DON’T use the Soaking water! Drain that off as usual, add fresh water, cook the beans by your preferred method, and the liquid remaining IS Aquafaba. I’m glad to find a good use for it that doesn’t mean baking!

    • Kristen | Hello Nutritarian says:

      Thanks so much for sharing that very-useful tip, Heidi!

      xo, Kristen

  • Heidi says:

    Thank-you for validating my hummus consumption as a means of getting my daily G-BOMBS! I use it all the time!

    This recipe, I’m sorry to find, did NOT come out creamy in the food processor, which is the tool I have on hand, and use to make hummus frequently. I think I’d try the recipe again, but holding the aquafaba to the end and adding just as needed to blend it. It was still tasty – maybe a little too lemony, despite adding more chickpeas than the recipe called for, from 2 cans, after I’d originally held the extra out. I liked the tip about using it with balsamico! I did exactly that for lunch today!

    I did have some trouble following the recipe’s instructions, due to the ingredients being listed seemingly at random. If it’s for a product label, they’d be appropriately listed in order by weight from most to least, but in a recipe the convention I’m used to is to have ingredients listed in the order they are used. I left out the miso the first try!

    • Kristen | Hello Nutritarian says:

      Lol! My pleasure “for validating your hummus consumption as a means of getting your daily G-BOMBS” because it’s certainly a great reason!