Dressings, Sauces + Dips

No Oil Beet Hummus recipe vegan no added salt nutritarian Dr Furhman 6 week plan GBOMBS Dr Greger Daily Dozen nutrition facts org Engine 2 dietHummus and I go way back.

We’re kinda like best friends…

When you’ve adopted a whole-food plant-based, nutritarian lifestyle, how can you go wrong with chickpeas, tahini, citrus juice and spices?

You can’t.

Dr. Fuhrman classifies beans as one of 6 nutritarian superfoods (GBOMBS).

And, in his book, How Not to Die, Dr. Greger lists 1/4 cup of hummus as equivalent to one serving of the recommended three servings of beans daily (p. 276).  And chickpeas have been shown to help treat and prevent diabetes and cholesterol!

It’s no surprise then, that one of the most popular recipes on the site is this no-oil Nutritarian Hummus.  It’s delicious, dip-able and down-right good-for-you!

So I say: Give me all the hummus!

And now basic, beige hummus is getting all dolled up and pretty for ya–because pink food just makes life happier! 

How to roast beets How to remove beet skin How to make beet hummus No oil beet hummus recipe Dr Fuhrman diet recipesHow to Roast Beets Without Oil

This was kind of a hurdle for me–I don’t know why, but there was something mentally holding me back from dealing with roasting beets.

The problem is that so many store-bought already roasted beets have salt, so I put my big-girl pants on and figured it out!

  • preheat the oven to 375°
  • trim beet greens and wash beets (no need to dry the beets off, the water helps them cook)
  • wrap each beet in foil
  • place on baking sheet and roast until tender (this ranges between 30 to 60 minutes depending on size) 
  • let the beets cool for at least 10 minutes
  • unwrap from foil and then peel off the skin (I just rubbed them with my thumbs and skins come off easily)
  • slice or chop to your heart’s content

So, now that I’ve learned how to roast beets, I’m doing it like all. the. time.  Oh my gosh, roasted golden beets are sensational on a salad!

No oil Beet Hummus vitamix recipe no added salt sos diet dr greger daily dozen nutrtionfacts orgYou know what else I love about this recipe?  You make it in your high-speed blender!  Woop woop! 

I’m determined to hold out as long as I possibly can on buying a food processor–they just seem so fussy and hard to clean (if you have one that isn’t please be so kind as to share it with me below).

This recipe uses really straight-forward, whole-food ingredients, but there is one kinda-out-of-the-ordinary ingredient that sends the flavor of this beet hummus right over the top…

No Oil No added Salt Beet Hummus recipe Dr fuhrman eat to live 6 week plan nutritarian diet GBOMBS Dr Greger How Not to Die nutrition facts org vegan engine 2 dietBeet Juice is Brilliant

Yup, beet juice is what makes this recipe sing!

Now, this could be troublesome to find, but ever since I developed this recipe I’ve been spying beet juice all around: Trader Joe’s has a brand, Safeway and Srpouts.

Beet juice gives this hummus that amazing deep color and adds a real depth-of-flavor you wouldn’t get without it.

If tracking down beet juice just isn’t you’re thing, I totally get it!  I would suggest reserving as much of the roasting juices as you can from the foil around the beets and using that in the recipe instead.

If you hang around the site much you can see I have a serious love affair going with this dressing I’m so happy to finally give you all a home-made beet hummus to use in the dressing recipe!

no oil beet hummus recipe pic
4.91 from 10 votes

No-Oil Beet Hummus

This oil-free, no-added-salt Beet Hummus recipe packs a serious punch of flavor and nutrition into your healthy lifestyle.  Perfect for Dr. Fuhrman's nutritarian plan and Dr. Greger's Daily Dozen!

Servings 18 1/4 cup servings
Calories 98.7 kcal
Author Kristen Hong


  • 2 packs/cans garbanzo beans, rinsed and drained well (about 30 ounces including packing water)
  • 1 1/2 cups diced roasted beets
  • 1/2 cup water
  • 1/2 cup tahini (one ingredient: sesame seeds)
  • 1/4 cup lemon juice
  • 1/4 cup beet juice
  • 2 tbsp Balsamic vinegar
  • 1/4 tsp garlic powder



  1. Preheat the oven to 375°.  Trim beet greens and wash beets (no need to dry the beets off, the water helps them cook).  Wrap each beet in foil and place wrapped beets on baking sheet and roast until tender (this ranges between 30 to 60 minutes depending on size).

  2. Let the beets cool for at least 10 minutes.  Unwrap from foil and then peel off the skin (I just rubbed them with my thumbs and skins come off easily).  Dice. 


  1. Combine all the ingredients listed above in a high-speed blender.  Blend on high for about 2 minutes, or until smooth and creamy.

  2. Store in glass containers, keeps for up to 10 days in the fridge. 

Recipe Notes

Use this hummus on wraps and pitas and use it to make this No-Oil Beet Hummus Dressing too!

Nutrition Facts
No-Oil Beet Hummus
Serving Size
0.25 cup
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.

I can’t wait to hear what you think of this No-Oil Beet Hummus recipe!  Please leave a rating and comment below!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Jenifer says:

    Hi Kristen
    Just made this and it’s delish. Thank you! One question: does this freeze well? It’s a bigger batch than I thought it would be and I’d like to freeze half of it.

    • Kristen | Hello Nutritarian says:

      Hi Jennifer!

      Thank you so, so much for taking the time to leave a recipe review–I’m so happy you liked it!

      I am not sure if it freezes well or not–I always end up eating it all, lol!

      To the extent that regular hummus freezes, I’m sure it will be fine! Please let me know how it does and I’ll add that into the recipe comments!

      You can also use some of it to make a batch of beet-hummus dressing!

      xo, Kristen

      • Jenifer says:

        Thanks for getting back to me. Turns out I didn’t need to freeze it anyway. Ate it all! Loved it….of course in vegetable but especially on a baked potato. Thank you.

        • Kristen | Hello Nutritarian says:

          Hi again Jenifer!

          Thanks so much for letting me know!

          Oh WOW–love, love, love the idea of using it on a baked potato–totally going to try that!

          xo, Kristen

  • Jean says:

    HI! I’m looking forward to making this hummus as I love TJ’s beet hummus but do not want the salt either. My question, though, is where do you get beet juice? If you are roasting the beets, there is no juice, right?

    • Kristen | Hello Nutritarian says:

      Hi Jean!

      You can find beet juice in a bottle at the grocery store. Trader Joe’s has a 2 cup portion of beet juice near the milk and OJ section, where they keep the pre-made fresh juices! I’ve also seen beet juice at Safeway and Sprouts.

      Yes, there are roasting juices that will accumulate, but to get that amazing flavor like in TJ’s brand you need to actually use beet juice (beets that have been juiced).

      xo, Kristen

  • Stefanie says:

    this sounds amazing, can’t wait to try! love hummus so much lately, i can’t get enough 😉

    • Kristen | Hello Nutritarian says:

      Hope you give it a try, Stephanie!!

      Thanks so much for stopping by!

      xo, Kristen

  • Brittany says:

    Thank you, Kristen! I’ve made this before, and it is delicious. Today, as I was short on time, I blended a can of organic beets and its water (no salt added) with my homemade hummus and got a very vibrant pink color as well. I was so excited! Color is everything in these wonderful salads!

  • Paula says:

    Beet juice, I’m sure we can juice a few beets to get the juice. Never seen it at my supermarket, well not without a lot of sugar etc with it 🙂

  • Paris says:

    This recipe is delicious! Just wondering if there is nutritional info for this recipe and the other dressings for calorie counting? Thabks! 🤗

    • Kristen | Hello Nutritarian says:

      Hi Paris,

      Yay! So happy to hear you enjoyed the recipe and thank you for your review!

      So sorry I don’t do calorie counts–it’s a big reason I was drawn to the nutritarian lifestyle to begin with 😉

      xo, Kristen

  • Angela Cook says:

    Thanks for all the wonderful recipes! I will certainly be trying them. Re: the food processor that I love comes with the Ninja Kitchen System — I make fresh chopped salads with it — so quick and easy!

  • Jeanne says:

    I agree with the others, this recipe looks great, and will try it this weekend. I have a general few questions though… why drain and rinse boxed garbanzos? The packing bean liquor (aka aquafaba) is full of protein. Since I started buying tetra packed or BPA-free canned beans (no salt added), I no longer discard the liquid because it hasn’t taken on that “tinned” flavor. Am I missing something?

    Second, have you ever used whole sesame seeds instead of store bought tahini? I assume a HSB like a VitaMix could handle it, but haven’t tried that myself. My gripe with store bought tahini is the oil separation, and it never feels like it recombined well.

    And third, just a comment really about cooking beets… I use to roast mine like you do, but now I cook them in my Instant Pot, and I’ll never go back! (Trim and scrub well, use steamer rack and add beets and 1 cup water, “steam” function, 12 mins for small or 20 for the really big ones, 10 min quick release.) It’s really fast, no tedious wrapping and unwrapping, no wasted foil (I eat a ton of beets, and the foil waste always bugged me!), no hot oven. I don’t even bother to peel them anymore either.

    I’m really looking forward to the new prep guide… Thanks for all your hard work, and sharing it!

    • Kristen | Hello Nutritarian says:

      Hi Jeanne!

      I love all your options here! Youc an absolutely keep in the aquafaba or use it in place of the water! My most recent hummus recipe (you can find here) use aquafaba!

      I haven’t used whole sesame seeds myself and I don’t have an Instant Pot but I’ve heard amazing things about them and THANK YOU for letting my Instant Pot readers know of this amazing alternative way of cooking beets!!

      I’m so excited to share the 2nd edition with everyone, it’s going to be amazing!

      xo, Kristen

  • Donna says:

    I absolutely LOVE this!! It’s a real meal saver…just throw together some raw veg for dipping and you’re good to go. Thank you for all you do with your beautiful site. It has made my initial 6 week challenge so much easier!

    • Kristen | Hello Nutritarian says:

      Hi Donna!

      YAY!! So happy to hear that you love this Beet Hummus recipe as much as I do! I’m so happy that you’re finding the site helpful in your nutritarian journey and I wish you an amazing 6 weeks (and more to come)!

      Thank you for taking the time to leave a review on this recipe!

      xo, Kristen

  • Ellie says:

    This sounds amazing. Could I use beets that i cooked in the instant pot instead of roasting them? Would there be any difference in the flavour?

    • Kristen Hong says:

      Hi Ellie,

      I think it would definitely work! If you give it a try with cooking the beets that way please come back and let us know what you think (and any tips)!

      xo, Kristen

  • Ellie says:

    Well this is indeed a winner! I used the Instant Pot to cook the beets as I usually do (with 1 cup of water) and that worked well, as expected. The juice in the instant pot (usually drunk by my husband) was great for the beet juice (he had some left over to drink – phew!
    I have shared this with friends and even my elderly mother-in-law (going plant based at 84).
    Thanks so much for sharing this! I

  • Margriet says:

    Let’s live better together, is a catching line and I love it.
    So my question is can I roast vegetables without oil and without aluminium foil. That would be so much better for the earth.
    Can I roast veggies in water in the oven ?
    Thank you

    • Kristen Hong says:

      Hi Margriet,

      You can roast the beets without foil too–they are more dry. You can line your pan with parchment paper or use a glass roasting pan too!

  • Jannah Cain says:

    Hi and thank you for the recipe, but I was wondering If using canned beets would be an option and use the liquid as a beet juice or maybe not use any liquid at all since canned beets seem to hold more water

    • Kristen Hong says:

      Hi Jannah, you can definitely use canned beets, the only difference will be the color but the taste should still be great. I agree to do an experiment and leave out the liquid and sees if it needs it after blending!

  • Lisa Davidson says:


    • Kristen Hong says:

      Thanks so much, Lisa!

  • Chen Kremer says:

    Hi Kristen,
    If I’m using garbanzo beans which I cooked by myself, how many cups of garbanzo beans should I use or what should be the weight of the garbanzo beans?
    (Sorry about my English)
    Thank you 🙂

    • Kristen Hong says:

      Hi Chen, I will have to find that out for you and update the recipe then!

  • Sue says:

    Hi Kristen,
    I have one concern – using aluminum foil in hi heat. Is there another way to roast the beets without the foil and still be done well?

    • Kristen Hong says:

      Hi Sue, you can steam the beets or dry roast them uncovered in a glass pan!

  • Sue Swafford says:

    This is the most delicious hummus I’ve ever had. I cut the recipe in half so it would fit in a 16 oz container and made it in my Vitamix . To get a smooth blend, I had to use the full amount of water, and I let it run to make a really smooth creamy hummus. No flavor dominates. I guess it just has a lot of umami. BTW, I will eat anything with sesame in it :>)

    • Kristen Hong says:

      Thank you for sharing your personal technique and substitutions with the recipe, Sue! I’m so very happy to hear that it’s one of your favorites!

  • Lisa says:

    I was told in one of the online health summits I’ve been attending to ditch foil in cooking because aluminum can leak into the food. I learned about aluminum in my anti-perspirant years ago and tossed all I had and searched (back then) for a while to find one. But I have cooked with foil never thinking about aluminum getting into the food! I will roast the beets for this hummus in parchment paper (unbleached) and seal with that pile of bread twist ties I have. Have you any research about the dangers of foil?

    • Kristen Hong says:

      Hi Lisa,

      You can absolutely do the roasting without foil! I haven’t looked into foil in cooking so much because I literally only use it for cooking beets.

      But thanks for letting me know about it!


  • Kirk says:

    Thanks for this tasty healthy recipe! Just what I needed!

    • Kristen Hong says:

      Hi Kirk,

      SO happy to hear that you enjoyed it and thanks so much for leaving your review!

      – Kristen

  • Angie B says:

    I don’t have the gene that would allow me to process raw beets or their juice (I vomit if I ingest them) so I’m really happy you found a good way of roasting them! Also, I love pomegranate juice so I may try adding that for the beautiful colour that beet juice gives the hummus. I’ll let you know how it turns out. Thanks for the recipe!

    • Kristen Hong says:

      Hi Angie,

      I’m SO happy to hear that you were able to give this recipe a try! And I appreciate you taking the time to leave such a lovely review and recipe rating!

      xo, Kristen

  • Annie says:

    Ma’am I like the effort here but there’s a whole community of people with heart disease that are really seeking oil free recipes…meaning no tahini as sesame seeds are full of fats and oil, it would be nice if you mentioned it in the title as I was rather excited to make this then quickly let down to see I couldn’t make it after all, like all the other recipes on the internet. Well thanks anyway, bless.

    • Kristen Hong says:

      Hi Annie,

      So sorry to hear you’re disappointed. I would just say that you can get 1-ingredient tahini that has no added oils. Yes, it has fat but that fat is naturally-occurring and have the fiber from the sesame seeds intact.

      Alternatively if you’re worried you could blend whole sesame seeds in place of tahini for hummus. This works best with a high-speed blender and you really want to run it for a few minutes to get the consistency right.