Heart Healthy 5-Minute Oil-Free Hummus #hummus #oil-free #heart #healthy #wfpb #wfpbno #McDougal #fork-over-knives #vegan #vegetarian #meatless #Monday #dinner #snack #gluten-free #recipe #vegetarian #plant-based #diet #low-fat #5-minute #dip #sauce #spread #dressing #chickpeas #tahini #garlic #miso #Egyptian #Israeli #street-food #baked

Ah, it’s high time that we share our Heart Healthy 5-Minute Oil-Free Hummus recipe! There’s nothing quite like a freshly cooked batch of chickpeas blended into a creamy, dreamy cloud of smashed chickpeas. And no matter how many hummus recipes there are, in the case of hummus, there’s always room for one more!

Hummus is an Arabic word meaning “chickpea.” We’re familiar with hummus as an Arab word meaning a dip or spread from smashed chickpeas or garbanzo beans. A classic hummus consists of mashed chickpeas, tahini, olive oil, lemon juice, garlic, and salt. In our Heart Healthy 5-Minute Oil-Free Hummus recipe we omit the olive oil since there is plenty of naturally occurring fat in the tahini. Also, the oil that comes straight from the ground sesame seeds in tahini provides enough oil. Oil that comes along with the whole seed is the kind of fat we prefer to consume since it’s not isolated from its source.

A Little Hummus History: The Middle East and India have been growing chickpeas for thousands of years. In fact, hummus is one of the oldest known prepared foods. While many regions around the world claim to be the place where hummus originated, exact origin is hard to pinpoint. Some say hummus originated sometime in the 12th century! To read more of the background story of hummus, check out this article.

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So while hummus is not exactly a new experience to most, for some odd reason, everyone who enjoys hummus always seems to be on the lookout for a new version. Okay, maybe we should clarify that sentence a bit. We, the creators of VEEG, are always on the lookout for a new variation of hummus to try! Also, come to think of it, we’d put money on the idea that maybe you feel the same way too!

So, if you’re an adventurous hummus seeker, we strongly recommend that you try our Happy Jalapeño Hemp Seed Hummus.  Maybe pair this spicier hummus with a big basket of freshly baked, warm and crispy, corn tortilla chips. This recipe is a whole food plant-based vegan treat that fits in on any side of the spice & heat-tolerance border!

And if you have never tried a dollop of hummus on your potatoes, buckle up baby! Our Potato Avocado Hummus & Radish Chip Appetizers are going to take your taste buds on a beautiful ride!

Heart Healthy 5-Minute Oil-Free Hummus #hummus #oil-free #heart #healthy #wfpb #wfpbno #McDougal #fork-over-knives #vegan #vegetarian #meatless #Monday #dinner #snack #gluten-free #recipe #vegetarian #plant-based #diet #low-fat #5-minute #dip #sauce #spread #dressing #chickpeas #tahini #garlic #miso #Egyptian #Israeli #street-food #baked

3-Things That Make Our Heart Healthy 5-Minute Oil-Free Hummus SPECIAL:

For one thing, we do not drain our chickpeas. Either homecooked or canned, as long as you are using organic, low-sodium chickpeas, there’s no need to remove the chickpeas from their liquid. The aquafaba or chickpea broth helps the hummus stay moist without the addition of refined oils. Don’t you LOVE that?

Second, we use reduced sodium miso to salt our fluffy pile of pureed chickpeas. And if you wonder why we would choose miso to season our hummus over regular salt, check out this informational video by Dr, Gregor from Nutritionfacts.org.

So are you ready for a tasty new little somethin’ somethin’ to smear on your favorite pita or crunchy toast? Or maybe you prefer to load some protein-packed hummus into a veggie sandwich or wrap. Either way, get ready to fall hard and fast when you taste our Heart Healthy 5-Minute Oil-Free Hummus recipe. And if you’re looking for the ultimate pairing that will surely make you appreciate this terrific recipe, be sure to make our Baked Walnut & Oat Falafel.

And finally, in this hummus recipe, we grind our cumin seeds to make our cumin powder freshly ground. We have only recently started grinding our spices when we have whole spices on hand. In the past, our small grinder reserved for the grinding of whole coffee beans. But since we purchased a second grinder set aside solely to grind spices, seeds, and other such things, we’ve never looked back. Seriously, our second grinder is probably the best ten bucks or so that we’ve spent in quite some time!

Happy eating!

Heart Healthy 5-Minute Oil-Free Hummus #hummus #oil-free #heart #healthy #wfpb #wfpbno #McDougal #fork-over-knives #vegan #vegetarian #meatless #Monday #dinner #snack #gluten-free #recipe #vegetarian #plant-based #diet #low-fat #5-minute #dip #sauce #spread #dressing #chickpeas #tahini #garlic #miso #Egyptian #Israeli #street-food #baked
Heart Healthy 5-Minute Oil-Free Hummus #hummus #oil-free #heart #healthy #wfpb #wfpbno #McDougal #fork-over-knives #vegan #vegetarian #meatless #Monday #dinner #snack #gluten-free #recipe #vegetarian #plant-based #diet #low-fat #5-minute #dip #sauce #spread #dressing #chickpeas #tahini #garlic #miso #Egyptian #Israeli #street-food

Heart Healthy 5-Minute Oil-Free Hummus

  • 5
    Prep:
  • 0
    Cook Time:
  • Yield: 8 Servings

As we mention in the post above, there’s nothing quite like a freshly cooked batch of chickpeas blended into a creamy, dreamy cloud of smashed chickpeas. And no matter how many hummus recipes there are in the world, in the case of hummus, there’s always room for one more!

Our Favorite 5-Minute Oil-Free Hummus recipe is just as it’s named, our favorite, and you’re going to love it, too! And after you try this classic version, be sure to check out our Happy Jalapeño Hemp Seed Hummus.

And the next time you want to make something super cute to snack on with minimal effort or fancy-pants skills, whip up a gorgeous batch of Potato Avocado Hummus & Radish Chip Appetizers. Oh, and don’t forget to try our Baked Walnut & Oat Falafel; nothing tastes better with our Heart Healthy 5-Minute Oil-Free Hummus!

This recipe makes about six to eight servings of just under four tablespoons per serving.

Ingredients

  • one 15-oz can of chickpeas, undrained or about 1 1/2 cups of home-cooked chickpeas - Hummus made with homemade chickpeas tastes divine! We like to keep canned organic chickpeas in our pantry.

  • 1/4  cup or so of tahini - We like to go generous on the tahini, especially when using this organic tahini!

  • 2 or so cloves of garlic, more or less to taste - We say YES to garlic!

  • about 1 1/2 to 2 tbsp of lemon juice, more or less, to preference

  • 1 tbsp of miso - We like this organic reduced sodium miso and this regular organic miso but feel free to sub in the salt of your choice to season this hummus, if you prefer. 

  • 1/2 tbsp of ground cumin or cumin seeds to grind yourself - See our note below about grinding your spices!

  • a round of freshly ground black pepper to taste

  • an optional additional 1/4 or so of water to thin the hummus if desired

  • and optional toasted sesame seeds for topping

  • and don't forget to bake an easy batch of oil-free Walnut & Oat Falafel to go with your hummus!

Instructions

  1. Using a food processor, high-speed blender, powerful stand mixer or even an immersion blender, combine and blend all of the ingredients until smooth.  That's it! Just taste and adjust the seasonings to your reference! We suggest serving this hummus with our whole food plant-based, gluten-free, Baked Walnut & Oat Falafel!

Notes

  • Warning: grinding your cumin seeds for cumin powder to use in recipes as needed may become somewhat addicting! We use this inexpensive grinder to grind up everything from spices, to nuts, to seeds and for making small amounts of oat and other flours.  It's a priceless gadget! We cannot believe it took us so long to purchase one of these handy tools.

Nutrition

% DV

Calories Per Serving: 107
  • Total Fat 4.9 g 8 %
  • Saturated Fat 0.6 g 3 %
  • Cholesterol 0 mg 0 %
  • Sodium 78.1 g 3 %
  • Carbohydrates 11.5 g 4 %
  • Fiber 2.7 g 11 %
  • Sugar 0.5 g ---
  • Protein 4.5 g 9 %
  • Vitamin A 0 %
  • Vitamin C 3 %
  • Iron 7 %
  • Calcium 4 %

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Comments

  • It might be “oil free” but it’s loaded with fat with all that tahini.

    1. Thank you for reading our hummus recipe, Di. It was not our intention to make a fat-free hummus, just a delicious hummus without adding refined oil as many hummus recipes do in addition to the naturally occurring fats from the sesame seeds in the tahini. We just posted a new fat-free recipe today called “Jicama Slaw with Fresh Herbs & Arugula” that you might appreciate.