Extra-Creamy No-Oil Hummus + VIDEO

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:

extra creamy no oil hummus recipe pic
5 from 16 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 | Hello Nutritarian

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 recipe a try, I’d love to hear what you think!

Let’s live better together!

xo, Kristen

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Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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Comments

  1. Susan Crane

    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 !

    Reply
  2. Jennifer

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

    Reply
  3. Jayce

    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!)

    Reply
    1. Lisa

      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.

      Reply
  4. Karen

    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

    Reply
  5. Susan Rodman

    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!!!

    Reply
    1. Kristen | Hello Nutritarian Post author

      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

      Reply
  6. Robin B

    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!

    Reply
    1. Kristen | Hello Nutritarian Post author

      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

      Reply
  7. Susan rodman

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

    Reply
  8. Stephanie

    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. 😂

    Reply
    1. Kristen | Hello Nutritarian Post author

      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

      Reply
  9. Elise

    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

    Reply
  10. Cara Thurman

    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!!

    Reply
  11. Bobbi

    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!

    Reply
  12. Nathalie Rousselot

    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

    Reply
    1. Kristen | Hello Nutritarian Post author

      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

      Reply
  13. A B

    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.

    Reply
  14. Therra Boier

    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.

    Reply
    1. Kristen | Hello Nutritarian Post author

      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 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. No reason to call me names or comment so vehemently. Just accept that everyone has different ways of doing things and be respectful to all.

      Kristen

      Reply
  15. Janet

    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!!

    Reply
  16. Marilyn Kefirlady

    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

    Reply
  17. Megan Curtis

    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 😘

    Reply
  18. Garrett Michael Hayes

    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!

    Reply

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