Dressings, Sauces + Dips

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
4.99 from 57 votes

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! 

Prep Time 2 minutes
Cook Time 3 minutes
Total Time 5 minutes
Servings 10 1/3 cup servings
Calories 83.1 kcal
Author Kristen Hong


  • 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



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


  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. 

Nutrition Facts
Extra-Creamy No-Oil Hummus
Serving Size
60 g
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

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!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • 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?

    • 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.


    • 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!


      • 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!!

    • 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!

  • Patricia C. O'Neill says:

    This is the best hummus! I’ve got to tell you… I have tried many recipe of no oil hummus without any success. Not the right taste… not the right consistency… I love hummus and would eat it with anything, even by itself. I was getting sad 🙁 until I tried your recipe. Oh my goodness, this is the best hummus and it makes me so happy 😉 😉
    Thank you so much!!! I am going to try more of your recipes!!!!

    • Kristen Hong says:

      Hi Patricia!

      YAY!! I’m so, so happy to hear you’ve finally found the one!

      Life is just better with an amazing oil-free hummus recipe and I’m honored that you think this one is tops!

      Huge thank you for taking the time to rate this recipe and leave such a lovely comment!

      xo, Kristen

  • Sonali says:

    Turned out beautifully. Smooth without added oil! Thank you

    • Kristen Hong says:

      So happy to hear you enjoyed it, Sonali!

      xo, Kristen

  • Kim says:

    Just wondering if I could substitute organic soy sauce for the miso paste/aminos? I have never used aminos before and it is kind of expensive, and I already have organic soy sauce. I can’t wait to try this and I am so excited I found your website!

    • Kristen Hong says:

      Hi Kim,

      If you have to use regular soy sauce just cut the amount in half!

      xo, Kristen

  • Kathleen Coullard says:

    Came out great!! Finally a homemade hummus that is yummy. Thanks so much 🙂

    • Kristen Hong says:

      Hi Kathleen,

      I’m so happy to hear you enjoyed this hummus recipe and thank you for taking the time to review!

      xo, Kristen

  • Veganmama4girls says:

    I absolutely love this hummus recipe Kristen. Just that little dab of miso makes it just salty enough to be tasty without adding tons of sodium. You’ve really mastered this one. I just made it with beets too, absolutely delish 🙂

    • Kristen Hong says:

      Hi Amy!

      I’m so happy to hear you loved this hummus recipe and thanks so much for taking the time to leave a review!

      I also love making it with beets (and such a gorgeous color too).

      xo, Kristen

  • Nicole says:

    Hello! I really want to start making hummus regularly like I did when living in the states. In Bangkok I can get tahini and everything, but lemons are an issue. Rarely available, and over $3USD for just one when they are available. Could lime juice be substituted? Or kefir limes? Thanks for any insight you can offer!

    • Kristen Hong says:

      Hi Nicole,

      Yes, you can absolutely use lime juice instead of lemon–it will just be a slightly different taste!

      xo, Kristen

  • Kim says:

    Just made your hummus … fabulous! I halved the recipe because I only had one can of low sodium garbanzo beans. After I drained and retained the liquid, I rinsed the beans to try to remove the salt. Seemed to work ok. I followed your recipe to the letter, but already planning on using some of my home grown roasted garlic I have in the freezer … I see buying garbanzos by the case in my immediate future … 😄

    One question that maybe you or your readers can help me with. I bought a can of tahini at Whole Foods and it had separated. But stirring this stuff was like stirring set up concrete! I got sesame oil on myself, the counter, and my iPad. I finally dug a chunk of the paste out and eyeballed the amount. Anyone have tips on getting this stuff reincorporated?

    • Kristen Hong says:

      Hi Kim!

      Thank you for taking the time to leave a recipe rating!

      Yes, the tahini must have been on the shelf for a while. I like getting tahini in jars so I can assess how separated it is first. It just means that it was on the shelf longer and has separated more.

      If you could manage to get it out of the can and into a blender that might help to reincorporate it.

      xo, Kristen

  • Rose Carol Toth says:

    Your no oil recipe for hummus is a staple in my life! Love it beyond words! Thanks!!

    • Kristen Hong says:

      Oh, I’m SO happy to hear that, Rose! And thank you for taking the time to leave a recipe rating and review!

      xo, Kristen

  • Kathi Bosilovatz says:

    If I am using homemade garbanzo beans how much to I use? 3 cups? I look forward to trying the recipe.

    • Kristen Hong says:

      Hi Kathi,

      I’d say that’s about right, although I haven’t made these from scratch-made beans before!

      Bet it will taste even more amazing!


  • Rachel Garcia says:

    After following for months on IG, I made this hummus and…this changes everything! I love veggies and fruit, but it can be boring and hard to eat the same things day in day out. This switches it up and makes a bowl of veggies a breeze–and down right exciting! Sharing this with everyone I know! And miso is one of my favorite pastes, it give such pizzazz!

  • Tzippy says:

    I absolutely recommend this recipe! I live in the Middle East where humous is the go to spread. They even have restaurants that specialize in serving humous called chumousiyas! This recipe is up there with the very best!

    • Kristen Hong says:

      WOW!! Taht’s so wonderful to hear that this recipe can hang with the real deal!

      Thank you so much for taking the time to review the recipe and for your lovely comment!

      xo, Kristen

  • sarah says:

    I put in a bunch of herbs and spices (I am a Penzey’s addict), and it is sooooooooooo good. I was scraping the blender and licking the spatula. 🤤 I had purchased oil free prepared hummus in the past that I was thoroughly disappointed by. This has made me a believer & will be a staple for me! Thank you 😊

    • Kristen Hong says:

      YAY!! So happy to hear you loved it Sarah!

      And thanks so much for taking the time to leave your lovely comment and recipe rating!

      I’ll need to try an herbed-up version of this too!

      xo, Kristen

  • Jean Myers says:

    I have used a similar version of this hummus recipe for a long time now. The aquafaba from home-cooked beans works just fine! I make them in the Instant Pot – 2 cups of soaked garbanzos covered with water to the 5 C mark, then cook on Manual for 10 minutes with natural pressure release. Instead of anything with sodium I use 1/2 tsp. turmeric plus freshly ground black pepper to taste. Besides the cumin, I also add 2 tsp. onion powder and up the garlic powder to l tsp. The turmeric makes it a lovely yellow color. Also if you want an orange color, add 1 roasted red pepper.

  • Jocelyn Vachon says:

    This is by far, the BEST hummus recipe ever! I love it so much….sometimes I can’t help eating a big teaspoon of it all by itself!

    • Kristen Hong says:

      I’m glad to hear I’m not the only one obsessed with it, Jocelyn!

      xo, kristen

  • Kathryn Zahrai says:

    I use a similar recipe and would like to give the readers a helpful suggestion. To have a creamier hummus I microwave 3 cans of garbanzo beans in their juice for 3-4 minutes to get them hot and soft.

    • Kristen Hong says:

      So happy to hear you enjoyed the recipe and I love your suggestion!

      xo, Kristen

  • Pam says:

    Kristen-what a spectacular recipe! I have made it twice and it is so delicious! Thank you.

    • Kristen Hong says:

      Oh, I’m so happy to hear that Pam! Thanks so much for taking the time to let me know you enjoyed it!

  • Amy says:

    May be an odd question, but anything else that could be used in place of Tahini if we don’t like Tahini?

    • Kristen Hong says:

      Hi Amy,

      I haven’t tried any substitutions here but right off the top of my head I’d say sunflower seed butter has a somewhat similar texture and a mild enough flavor not to interfere with anything else. If you give it a try let me know!


  • Anna Inman says:

    Super delicious!

    • Kristen Hong says:

      YAY! Love hearing that, Anna!

      And thank you for taking the time to leave your comment and review!

      xo, Kristen

    • Kristen Hong says:

      SO happy to hear that!!

  • Rebecca says:

    Definitely a keeper, particularly because the recipe has only 590 grams of sodium for the entire batch of hummus. I cooked chickpeas from scratch instead of using prepackaged and used four cups of cooked beans. Made this in my Vitamix blender.

    • Kristen Hong says:

      Oh I’m So happy to hear that you loved the hummus! And I agree, it’s definitely low-sodium compared to store-bought hummus!

      xo, Kristen

    • Kristen Hong says:

      Thank you for including the sodium content here Rebecca, and so happy to hear that you enjoyed the recipe!

      xo, Kristen

  • Susan Mort says:

    Omg, lush! Been vegetarian since 17 ( 35 years) and been vegan last 8 months, as there is no longer any excuse as dairy free is now so accessible (I’m in South Wales, UK). Thank you so much for your site and for this quick, easy, healthy and delicious recipe. I’m not a cook and hate faff but this will be a regular for me!

    • Kristen Hong says:

      Hi Susan!

      I’m so happy to hear that you love this hummus recipe as much as I do! And congratulations on 35 amazing years as a vegetarian. So happy you’ve decided to go vegan and hope you’ll find lots of inspiration here!

      xo, Kristen

  • Margaret White says:

    Why would you bother separating the beans from the aquafaba when the instructions say to combine everything and blend it all together?

    • Kristen Hong says:

      Hi Margaret,

      The recipe uses slightly less aquafaba than is in the pack/can of garbanzos. Also, people will be using varying sizes of premade canned or packed garbanzos, so this just keeps everything in proportion!


    • Kristen Hong says:

      Great question! When I developed this recipe I didn’t use all the aquafaba that was in the two packages of beans so I wanted to make sure the measurements were precise. I also included it for people who make their own beans.

      xo, Kristen

  • Ulrike says:

    Hi Kirsten 🙂 I really love your recipe ideas, but I find it hard to use them, because there are no precise information concerning quantities. A cup can be everything and when the depicted Garbanzo Bean packages are not available for purchase in my home country how do I know how much chickpeas do I need? It would be great, if you could provide the recipe quantities in metric system units. Many thanks & have a nice day.

    • Kristen Hong says:

      Hi Ulrike, thank you for letting me know that this is something you’d like me to do–I have it on my list for my next website update!

  • Tommie says:

    Yeah! I always hate homemade hummus because it’s so dry. Never thought about the aquafaba! Love it! I’m crazy about hummus too and love, love, love, it on my salads! Can’t wait to now have this always ready (no oil!) And excited to try your recipes!

    • Kristen Hong says:

      I’m SO happy to hear that Tommie! I hope you love this recipe as much as I do!

  • Cindy says:

    This is the BEST hummus recipe ever. And so easy to make. I can’t get enough. Thank you.

    • Kristen Hong says:

      So happy to hear that, Cindy! Thanks so much for taking the time to share! xoxo

  • Rachel says:

    Love this hummus!! I make it every week as in a hummus addict since going plant based. I’m making a salad to take to a family lunch this weekend so I’m going to try making it with avocado and thinning it for a dressing. Fingers crossed it works !!

    • Kristen Hong says:

      So happy to hear that you’re loving this hummus recipe, Rachel! Love your idea of using the avocado and thinning into a dressing–sounds yummy!

  • Katie Westreicher says:

    Is it a necessity to use a blender? i don’t really have counter space for one. I do, however have a food processor. I definitely want it to be creamy like your picture. Can’t wait to make up your recipe, i love hummus and balsamic vinegar!!!

    • Kristen Hong says:

      Hi Katie,

      I haven’t made it in a food processor–it will probably not be as creamy but I also like rustic-style hummus!

  • Katie Westreicher says:

    Just made a half recipe in my new Ninja fit , and it came out so creamy!!! I made a batch in my food processor, and it doesn’t make it creamy enough for me. This recipe is the bomb!!! Great flavor, and i love that’s it’s low salt, and so healthy!!! I’m going to tell my vegan friends, they’ve got to try this recipe!!! Thanks so much!!!

    • Kristen Hong says:

      Hi Katie,

      Thank you SO MUCH for doing the blender versus food processor comparison for this recipe–there have been quite a few comments asking how the consistency would be with a food processor instead. And I appreciate you taking the time to leave a recipe review and rating too!


  • Rusty Lofink says:

    Kristen, made your recipe of no-oil hummus this morning and you are right it is excellent. I liked the consistency and taste and used all of the ingredients you suggested. Yesterday I used my slow cooker for the presoaked garbanzo beans adding zero salt and with your recipe they tasted great. Thank you!
    Am doing the 7 day salad cleanse and needed some homemade dressings, will be using the homemade hummus with a drizzle of balsamic vinegar as you suggested.

    • Kristen Hong says:

      Hi Rusty,

      I’m so happy to hear that you love this hummus recipe too! And thank you for sharing that it works just as well with homemade garbanzo beans too.

      I hope you’re enjoying the 7 Day Salad Cleanse and I’m wishing you all the best.


  • Melissa says:

    The hummus is so delicious – it is super smooth and creamy! It adds just the perfect texture and taste to my salads and veggies. Thank you for all of the great recipes

    • Kristen Hong says:

      SO happy to hear that you’re enjoying this hummus recipe, Melissa!

  • Lisa says:

    For EXTRA creamy I boil garbanzo beans in water w 3/4 tsp baking soda for 10 minutes THEN pinch the skins off????

    • Kristen Hong says:

      Hi Lisa, not sure if you’re asking about this or letting us know that you do that for extra creaminess (because I’ve gotten lots of comments on both creaminess techniques). I keep wondering how do you peel off all the skins? It seems like it would take a long time.

  • Tracy Tandy says:

    I’m new to your website, and so glad I found you. This hummus recipe is delicious and easy. My local store didn’t have white miso, so I used dark, and it was delicious too. Another perk for a hummus addict, I don’t have to feel guilty about the container going into trash since they rarely are truly recyclable now.
    Thank You!

    • Kristen Hong says:

      Hi Tracy! So happy to hear that you’re enjoying this recipe and that the darker miso works as well! That’s a great additional perk I hadn’t thought about!

  • Vasuhi says:

    Love, love hummus. Back in school in Malaysia, we just popped garbanzo beans while waiting for the school bus. Have you tried making Adzuki bean porridge? It’s so filling. I use my Instant Pot to cook the red adzuki (or green mung beans). Spoon 1/2 a cup in a bowl and add coconut milk (coconut milk is the traditional way). Due tothe high fat content of coconut milk, I use almond milk and a sprinkling of coconut sugar or date puree for an afternoon snack.

    • Kristen Hong says:

      So happy to hear you enjoyed this recipe! I love garbanzo beans too–my daughter and I will eat them as snacks as is! The adzuki bean porridge sounds amazing, thanks so much for sharing it!

  • lorrainel says:

    Just found this site. Recipes look great and I’m looking forward to trying them out!

    • Kristen Hong says:

      So happy you made your way here!

    • Kristen Hong says:

      So happy that you made your way here and thanks so much for taking the time to let me know that you’re enjoying the site!

  • Tammy McDaniel says:

    Honestly the best hummus I’ve made or purchased. So simple. I now make this once a week (sometimes twice). I love it as a snack on toasted Ezekiel sprouted bread.

    I tell anyone and everyone about this recipe!!

    Thank you for sharing!

    • Kristen Hong says:

      I’m so happy to hear you enjoyed it! Thank you so much for sharing with your friends and family–that’s the best compliment I can ever receive!

  • Lisa says:

    Yummy and healthy! Win, win!

  • Tammy says:

    I’ve made this about 4 times now. This recipe for hummus is now a weekly staple. I just can’t get over how delicious it is and the fact I pretty much always have these ingredients on hand.

    I use it as spread on sandwiches and as a dip. I’ve shared the recipe several times. Thank you!

  • Sue Swik says:

    delish!!! i’m eating 1/2 cup or more a day every day. thank you for what you do!

    • Kristen Hong says:

      Hi Sue, I’m right there with you–I cannot stop eating and enjoying this hummus!

  • Nehemiah says:

    This is wonderful! We did not have a fresh lemon, so we used unseasoned rice vinegar. The texture and taste are really good. Thank you for this new-to-us recipe.

    • Kristen Hong says:

      So happy to hear that you can use that as a lemon juice substitute and the hummus still tastes good! So happy you enjoyed this recipe, Nehemiah!

  • Dana says:

    I’m trying to incorporate this recipe into MFP. You said it makes 3.5 cups, but how many servings would you say that is? I guess…how much is in a 1/4 cup? That’s about how much I use when adding to my salads.

    • Kristen Hong says:

      Hi Dana, I’d say a 1/4 cup portion would be ideal for a salad dressing. I’m planning to update the site with nutritional info for each recipe soon!

  • Brianna J says:

    Delicious Hommus. My family love it and as I’m Lebanese, hommus competition is a real thing in my household. Thanks for a great recipe!

    • Kristen Hong says:

      Oh I’m So happy to hear that you and your family enjoyed the recipe!

      Thank you for taking the time to leave a recipe rating and review!

      xo, Kristen

  • Deb says:

    Fabulous Hummus! one of the best I’ve ever had, thank you for the recipe x

    • Kristen Hong says:

      SO happy to hear that, Deb! Thanks so much for sharing!

  • Blanka says:

    I have tried SO many hummus recipes (with and without oil but always omit the oil). They just didn’t taste “right”. Your recipe is a winner! And I’d almost given up looking. Not sure if it’s the aquafaba or the miso (which I add just a bit more of because I love it) or both but I make this every week (sometimes twice). Thank you for the fantastic recipe!

    • Kristen Hong says:

      I’m SO, SO happy to hear that you love this recipe! I can’t thank you enough for taking the time to leave a recipe rating and review, Blanka!

  • Verena @ PacificSailors says:

    Just found your website and I love it! Thank you for all the great info! As far as the hummus… have you tried removing the shells from the garbanzo beans? It makes it EVEN CREAMIER!!

    • Kristen Hong says:

      Hi Verena! So happy to hear that you enjoyed this recipe! No, I haven’t tried removing the shells for this recipe–do you have an easy method for doing it?

  • Laverne says:

    This recipe is absolutely scrumptious!! I use the aqua fava from crockpot beans that have all of that tremendous no-salt seasoning, and…….wow!! I make a huge batch, then vacuum seal it into several small packages. What a guilt free treat! Thank you, Kristen!

    • Kristen Hong says:

      Love hearing that, Laverne! Thanks for sharing your techniques with us too!

  • Annette says:

    It’s lunch time, and I’m hangry . I made the recipe for the first time out into a dip for my veggies. It came out so good I had to chase my husband and son away so I could serve myself some lunch before they descended on it! Thank you for a winning recipe!

    • Kristen Hong says:

      Oh I’m so happy to hear this is a new family favorite recipe for you guys, Annette! Love this story!

  • Delora says:

    Made this today. Just left out Miso as I did not have any. It is very good. I am going to try more of your recipes now too. Great work. Thank you!
    I am going to use this with balsamic as my salad dressing. Yum

    • Kristen Hong says:

      So happy to hear that you enjoyed this recipe, Delora! I appreciate you taking the time to let me know that you enjoyed it and that you’re going to give more recipes a try!

  • Daniel says:

    Yuck. Not the right ratio of bean to tahini to lemon juice. Not creamy. Watery. Yuck.

    • Kristen Hong says:

      So sorry to hear that you had a bad go of it Daniel–I appreciate you giving it a try!

  • Claire says:

    This is such a great recipe! I make it all of this time for my whole family (my nearly 2 year old loves it!)

    • Kristen Hong says:

      So happy to hear that it is toddler approved too, Claire!

  • Tina Marie says:

    This is the best hummus I’ve ever made! Thank you for this recipe. Who would have thought the aquafaba would make such a difference. Very creamy and just the right amount of tang from the lemon. Delish! Will definitely be exploring your site a lot more!

    • Kristen Hong says:

      Hi Tina! Oh, I’m SO happy to hear that you enjoyed this recipe and thanks so much for taking the time to leave a recipe rating and review!

  • Kate says:

    if you steam the beets, then you don’t need to turn on the oven and waste all that power just to cook a couple of beets. steaming is just fine, i think…

    • Kristen Hong says:

      Hi Kate, yes, steaming the beets will definitely soften them to add into a hummus. I will say that roasting creates a different flavor and I like to add beets in when I’m already using the oven for other items–good hack for maximizing energy!

  • Patricia says:

    This is the best hummus I have ever made!

    • Kristen Hong says:

      SO thrilled to hear that, Patricia! Thanks so much for taking the time to let me know that!

  • Marie says:

    Love, love this recipe! I’ve made it about 12 times, and it’s wonderful. I use extra lemon juice especially if I’m using fresh lemons (about 6 tablespoons), 2 raw garlic cloves tossed in with the rest of ingredients, and I do add a smidge of sea salt. Delicious, better for me than store bought, and so so creamy!! There’s no compromise on taste with this!

    • Kristen Hong says:

      WOW! 12 times is amazing, Marie! Thank you so much for sharing your adjustments with us and I appreciate you taking the time to leave a recipe review and rating!

  • Tammy says:

    Would you recommend a high Speed blender

    • Kristen Hong says:

      Hi Tammy, Yes, I would definitely recommend using a high-speed blender for this recipe–it really achieves that smooth and extra-creamy texture. I you used a regular blender or food processor it would be more of a “rustic” texture which can be nice too (depending on what you’re looking for).

  • Carolyn Page says:

    I found this website with a cautionary tale regarding aquafaba. I have not used this liquid, nor do I believe I will. More scientific proof of its efficacy, I believe, is required.

    • Kristen Hong says:

      Hi Carolyn,

      You can always leave it out!

  • Susan says:

    I love this recipe! Delicious!

    • Kristen Hong says:

      Hi Susan!

      YAY! So happy to hear that you enjoyed it! Thanks so much for taking the time to leave a recipe rating and review!


  • Angela says:

    Thank you for sharing your health journey. I am very excited and interested to learn more with your recipe guide.

    • Kristen Hong says:

      Hi Angela,

      So happy that you made your way here and have enjoyed the content!

      Wishing you all the best,