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No oil no added salt hummus recipe nutritarian recipe Dr Fuhrman Six week eat to live plan diet programHummus.

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!

Vitamix blender hummus recipe no oil no added salt nutritarian hummus recipe dr fuhrman eat to live 6 week program recipeThis 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!

5 from 1 vote
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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!

Servings 24 servings
Author Kristen Hong

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

  1. Drain your garbanzos and rinse well--see notes.  

  2. Add the beans, 1 cup water, Tahini, lemon juice and seasonings to a high-powered blender.

  3. 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


Do you love salads?  Do you want to love them even more and lose wight while you’re at it?  I’ve got something special for you…

nutritarian ebook 7 day Salad Cleanse ebook lead magnetSign up for my weekly post updates and get The 7 Day Salad Cleanse ebook sent to you right away!  I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!

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xo, Kristen
Kristen Hong of Hello Nutritarian

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Discussion

  • Kelly says:

    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.

    • Kristen says:

      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

  • Michelle says:

    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!! 🙂

    • Kristen says:

      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

  • Linda Hickam says:

    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.

    • Kristen says:

      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

  • Lynne says:

    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!

    • Kristen says:

      Hi again Lynne!

      So, so happy you love this recipe as much as I do!

      xo, Kristen

  • Brenda says:

    Hi and thanks for all the great info you provide. Could I just add sesame seeds instead of tahini?

    • Ruth says:

      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.

  • Luscious says:

    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!! 😊

  • Karla says:

    Has anyone tried it with fresh cooked garbanzo beans? Are the results the same? Better?

    • Kristen | Hello Nutritarian says:

      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

      • BRIDGET L DAWSON says:

        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.

        • Kristen | Hello Nutritarian says:

          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

  • Rhonda says:

    Served over roasted asparagus and sprinkled with smoked paprika. Delicious.

    • Kristen | Hello Nutritarian says:

      Oh Rhonda, that sounds soooo yummy! Thanks so much for letting me know how you liked the recipe!

      xo, Kristen

  • Ronda Young says:

    Best hummus ever! I used the aqua fab & added a whole roasted garlic bulb.

    • Kristen | Hello Nutritarian says:

      Love that you used roasted garlic, Ronda–I bet that sent it to a whole new level of deliciousness!

      xo, Kristen

  • Nelly says:

    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!