Hummus.
You know it’s a healthy dip.
When you’re eating right, you probably pass over the sour cream and onion dip and head straight for the hummus.
God-bless hummus and for the people who provide it at potluck parties and family get-togethers–a beacon of healthy-eating refuge for those of us crazy enough to want to follow a healthy lifestyle.
We give ourselves mental high-fives, don’t we? There we are, all smug, huddling around that hummus, dipping away–laughing at all the suckers who will pay for their ranch dip in the morning!
But (and I’m so sorry to be the one to tell you this)…
All hummus is not created equally.
And even your old, healthy stand-by can have some pretty dirty little secrets to hide.
“Like what?” you defensively scream at the screen.
Like, loads of salt and oil–that’s what. Yup, not so good for us in the trying-to-eat-healthy department.
Don’t you fret! Here’s an insanely simple-to-make hummus recipe, that’s nutritarian-friendly, with no-oil and no-added-salt!
Woop, woop! Let’s do this!
But hold on a sec. If you’re not quite ready to venture into no-added-sodium territory, I have an updated hummus recipe here that’s low in sodium (still oil-free) and packing serious heat in the flavor department!
This hummus recipe uses super-simple ingredients, that you probably have on hand in your pantry! Canned garbanzo beans, water, lemon juice, tahini sauce, garlic powder and a dash of cumin.
In lieu of olive oil we’re using tahini.
Here’s a great tip: When you buy your tahini pour out that top layer of oil that’s caused when separation occurs. You don’t need so much of the sesame oil without the rest of the seeds’ insides (like fiber and phytochemicals).
Garlic powder and cumin give the hummus some flavor without resorting to using salt. In fact, the only salt in this hummus is any that might be used in the canning process. But it’s easier than ever to find no-add-salt garbanzos!
Even with that bit of salt that may be in there, this recipe’s salt content will be waaaay lower than any store-bought hummus you could find!
This hummus is a whiz to make! Just use your high-powered blender and you’ll get ‘er done in less than 2 minutes flat!
No-Oil Nutritarian Hummus
Make this super-easy, oil-free and no-added-sodium, Nutritarian hummus recipe in your high-powered blender! Perfect for dipping with raw veggies and seriously guilt-free!
Ingredients
- 2 15 oz. cans garbanzo beans (no-salt-added)
- 2 cups water, divided
- 1/2 cup tahini (only one ingredient: sesame seeds)
- 1/4 cup lemon juice
- 1 tsp cumin
Instructions
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Drain your garbanzos and rinse well--see notes.
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Add the beans, 1 cup water, Tahini, lemon juice and seasonings to a high-powered blender.
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Blend on high (or "smoothie" setting if using a Vitamix) for about a minute, add the reserved water in 2 tbsp. increments and continue to blend until desired texture is reached.
Recipe Notes
This recipe makes a double-batch of hummus that saves very well in the fridge for up to two weeks. makes 3 cups or 24, 2-tbsp servings.
Some readers have commented that they left aquafaba (bean juice left in the can) in and it made it even creamier
What kind of tahini do you buy? I was looking at how to make your own tahini and it looks like you use oil to make it.
Hi Kelly! So glad you found the recipe! I buy Sprouts brand tahini and it only has one ingredient: 100% hulled organic sesame seeds. If you’re going to make your own make sure it is a recipe that only uses the sesame seeds–no added oil! I found this YouTube video that may help: https://m.youtube.com/watch?v=a8FNouH7c5I
Hello!
Thanks so much for your wonderful website! I just made your hummus recipe and it’s fantastic! Quick, simple and tasty! Thanks so much!
I’m on Day Four of Dr. Fuhrman’s The End of Heart Disease. It’s going okay. I’m not hungry, but I do have a headache and am a little lightheaded. It was better yesterday and the day before, but back again today. I’m not sure if it’s sugar or salt withdrawal. My diet was fairly healthy before, but I did have some dark chocolate every day, olive oil, chicken and turkey (no red meat).
Hopefully the symptoms will pass! It’s certainly making me want to throw in the towel. I like the way of eating and haven’t been starving (definite bonus), but the withdrawal symptoms make it hard to work, etc.
Any advice you have I’d greatly appreciate! Thanks again for your awesome website! It’s a huge help!! 🙂
Hi Michelle!
First off, I’m SO happy that you found the site! Congratulations on your first three days–I’ve always found that after the third day things get much easier psychologically!
Yes, I agree with you that you are having withdrawals. The feeling lightheaded, I got that too, don’t let your subconscious convince you that it’s because of the diet! The body is being repaired when you’re in your catabolic stages throughout the day–that’s why Fuhrman advises to not snack between meals so you can really let your body repair itself.
Strive, with as much commitment as you can to get to the 6 week mark–only time will change your taste buds and the weight you loose will fortify you to continue on the plan!
I would definitely advise you to read my first week journal where I discuss more of the mental side of withdrawal!
Oil and salt were hardest for me to quit, though I had headaches from the sugar withdrawal too.
I am rooting you on and I am here for you if you need anything!!
xo, Kristen
Thanks for this easy hummus recipe- for some reason I have always been afraid to try to make it ! I did find I only needed about 1 1/2 cups water and I liked more of both spices. But then I ended up adding more water to some of it as I used it as a wonderful salad dressing! I usually have lots of roasted veggies on top of a large mixed salad with all kinds of raw additions. Very happy with this as a summer dinner.
Hi Linda!
I’m SO glad you tried your very first hummus recipe!!
I completely agree that is tastes amazing as a salad dressing! Roasted veggies and hummus are just made for each other!
Thank you so much for leaving a comment, Linda, it really makes me so happy to hear!
xo, Kristen
Another great recope! I was skeptical….I usually put a little swirl of toasted sesame oil in my hummus. But this recipe was great! Thank you!
Hi again Lynne!
So, so happy you love this recipe as much as I do!
xo, Kristen
Hi and thanks for all the great info you provide. Could I just add sesame seeds instead of tahini?
This was my question too, since I have the Vitamix already. Seems easier to get sesame seeds than it is to get 100% seeds tahini in my neighborhood.
I just made this recipe and it turned out great!! I like hummus but never really loved the flavour the olive oil gave it and now that I’m exploring the nutritarian diet I’m so happy I found this recipe. I did add a bit to much water at first and found it to be a little too runny….so I had some cooked white beans in the fridge and I added about one cup of that and adusted the spice. It made the hummus so incredibley creamy! I was eating it by the spoonful it was so good!! Thanks for the recipe and all your amazing work you do on your blog! It’s making my tradition to nutritarian much easier and tasty!! 😊
Has anyone tried it with fresh cooked garbanzo beans? Are the results the same? Better?
Hi Karla!
I have not made a batch yet with fresh-cooked garbanzos but I’m almost positive they will be just as yummy if not better!
If you give it a try please come on back and share!
xo, Kristen
Making the hummus from fresh-cooked garbanzos is delicious! Much creamier if you cook the garbanzos until a bit softer than normally cooked. Also, if you pulverize garlic w/lemon juice, drain, and then use the juice (not the garlic) in the hummus the flavors are so much better than garlic powder.
Hi Bridget!
Oh, I love these recommendations!! I’ll have to try them out! I’m so bad about cooking my own beans!
I’m the only nutritarian in the house so I always try to make may food as quickly as possible!
xo, Kristen
Served over roasted asparagus and sprinkled with smoked paprika. Delicious.
Oh Rhonda, that sounds soooo yummy! Thanks so much for letting me know how you liked the recipe!
xo, Kristen
Best hummus ever! I used the aqua fab & added a whole roasted garlic bulb.
Love that you used roasted garlic, Ronda–I bet that sent it to a whole new level of deliciousness!
xo, Kristen
Hi there! I truly appreciate how well organized your website is! Quick question. I’m on Day 1 on the 7 day salad cleanse. I made the Sweet Potato salad for lunch, but did not see avocado listed on page 37 of the recipe (am I just missing it?). I see that it is in the photo, but just wasn’t sure if it is just 1/4 of an avocado.
Also, I made the Green Smoothie for breakfast, but wasn’t sure if the banana, peaches and mango count as the 3 pieces of fresh fruit, or is that separate?
Thank you so much!
I absolutely loved this recipe. I used on my salad. My cabbage slaw. I don’t care for vinegar that much and this makes my nutritarian journey easy. Thanks for coming up with this!
SO happy to hear you enjoyed this recipe and I love all the ways you’re using it!!
Nothing makes me happier to hear than “this makes my nutritarian journey easy!” Thanks so much for taking the time to let me know!
Wishing you all the very best!
xo, Kristen
I just made your simple no oil hummus and I followed the recipe from your youtube video and used coco amnios for my substitute salt instead of the miso paste. How much should I be using?
Hi Judy,
I’m not sure of the substitution for coconut aminos for this recipe. From a flavor profile I’d say that liquid aminos might be better than the coconut. I’d just give it a taste after 1/2 a tbsp. while it’s still in the blender and then adjust as you wish!
Kristen
How much garlic powder do you use? It’s missing from the list of ingredients. Thanks, Kristen.
Hi Rebecca, I use 1/2 tbsp of the garlic powder but it can be too much for some–I’d say add to taste!
Hi! Just recently found this place and the 7 Day Salad Cleanse is EXACTLY what I need to get going again after the summer (had a lovely summer for sure, alas but quite disastrous nutrition-wise)!
Starting Day 1 today, yay!!!
Just wondering if I’m just not seeing it, or where do I find the measurement for how much garlic powder to add? Thanks!
Hi Maritha!
So happy that you decided to do the 7 Day Salad Cleanse! I need to update this recipe to include the 1/2 tbsp garlic powder but I’ll just say that you should add it to taste as some people may find it’s too much garlic flavoring for them.