What I love ? about hummus is that it gets more veggies from my fridge into my mouth. BONUS – unlike ranch dip, it’s actually super nutrient-rich! Veggies combined with hummus means lots of nutrients and filling fiber. ?
For this reason, I always keep a batch of hummus in the refrigerator. It’s quick to whip up (not kidding – 1 step, 5 minutes) and convenient for dipping raw veggies, spreading on sandwiches, adding to wraps, tossing on salads or even using as pizza sauce!
While canned beans are easy, this recipe is just as good (and cheaper) made from dried chickpeas – simply use 1.75 cups of cooked and drained dry beans. Either way, you’ve got a highly nutritious bean dish! As you may know, these Dietitians are Big on Beans!
Most hummus has oil – you’ll notice we left out this processed food. Vegetable oil is the liquid fat extracted from plant foods (olives, nuts, seeds, etc). During this process many of the antioxidants and fiber are left behind. ??? All you’re left with is pure fat – hello calories! For more info on that topic, check out our Why No Oil post.
All that’s left ingredient-wise is garlic, dijon mustard, cumin, chili powder, lemon juice, salt and pepper. Everything goes in a food processor and – voila! – you’ve got yourself a delicious, oil-free, veggie-dippin, flatbread-spreadin, all purpose hummus.
We of course recommend making your own hummus because it’s so darn easy (& cheap!). However, if you’re looking to purchase pre-made hummus, there are some oil-free options: Wild Garden Hummus, Oasis Mediterranean Cuisine, Roots Hummus and Cedar’s All-Natural Hummus.
Looking for other yummy hummus recipes? Try some of our favorites! Roasted Red Pepper Hummus, Black Bean Basil Hummus, 1-Step Edamame Basil Hummus, Beautiful Beet Hummus
We use this food processor to make all of our hummus recipes (*affiliate link).
- Food Processor
- 1 can chickpeas, drained and rinsed
- 1/4 cup water
- 1 lemon, juiced or 2 T lemon juice
- 2 cloves garlic or 1 T minced
- 1 tsp chili powder
- 1/2 tsp cumin
- 1 tsp dijon mustard
- 1/4 tsp ground black pepper
- 1/4 tsp salt or to taste
- Place all ingredients in a food processed and blend until creamy and smooth. Scrape down sides of processor as needed.
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2 thoughts on “1-Step Oil-Free Hummus”
An easy and good hummus. I mixed some with some cooked bulgar and it was really good.
Great to hear and love the bulgar twist!