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Healthy oil-free no tahini hummus, made with ease in a matter of minutes! It is super-creamy, high in protein, and 100% delicious.
“Dip” describes me as much as my posting today.
It’s one of those days where everything I’ve started has gone kaplooie, from breaking a jar of jam on the kitchen floor (sending shards of glass and gooey blackberry ricocheting to every corner of the kitchen; only an HOUR to clean up) to singeing my ear with my hair straightening wand (why didn’t I stick with the ponytail?), to hiding my keys from myself (finally found in the hamper).
Needless to say, I’m behind schedule. And since there’s still a spinning class to teach this afternoon, a sweet baby to bathe and feed, and a concert to attend tonight, I’ll have to speed through this entry.
Since this recipe takes a mere 5 minutes to prepare, it’s not a problem!
Easy Hummus with No Tahini, No Oil
The recipe is hummus. I know, really? A hummus recipe? But hear me out, this is one you will want to bookmark, I promise. The reason is that it is super-easy, frugal and much lower in fat and calories than regular hummus.
Here’s why:
It contains neither oil nor tahini.
Tahini, roasted sesame seed paste/butter, is a key component of hummus, adding a distinctive nutty flavor and creaminess. It’s also expensive. It can also be a pain to measure (it gets rock hard in the refrigerator). So I’ve left it out.
Taking out the tahini also slashes the total amount of calories in the hummus by about 300-500 calories. In other words, you can pile it on extra-thick!
Recipe Benefits
- High protein
- High fiber
- Oil-free (no olive oil, or other oils)
- No Tahini
- Frugal
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- canned chickpeas
- lemons (you will use both the juice and the grated zest)
- garlic
- ground cumin
- fine sea salt and ground black pepper (to taste)
- optional: sumac or paprika
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- In a food processor, process the chickpeas (not the liquid!), lemon zest, lemon juice, and cumin until well blended (stop and scrape down bowl as needed).
- With motor running, slowly drizzle in canning liquid, a little at a time, until very smooth and creamy (stop and scrape down bowl once or twice; you may not need all of the liquid).
- Season to taste with salt and pepper.
- Transfer to a small serving bowl and sprinkle with sumac or paprika, if desired.
Creaminess Tip: Use the Chickpea Canning Liquid
To make up for the creaminess lost by not using tahini, save the liquid from the chickpeas and add some to the hummus. This is perfectly legitimate in hummus-making according to several Middle Easter chef sources, as well my friend Jeff. Jeff makes the most delicious hummus and swears that the trick (learned from his Lebanese grandmother) is adding some of the chickpea cooking liquid.
The level and types of seasonings for this hummus are not set in stone—play them up or down and vary them according to your taste.
Happy blending!
Related Posts:
- Oil-Free Roasted Carrot Hummus {bean-free, tahini-free}
- Creamy Broccoli Hummus {vegan, oil-free option}
- Artichoke Heart Hummus (no beans, no tahini)
- Healthy Brownie Batter Hummus {vegan, oil-free}
- Beet & Toasted Pepita Dip {vegan, oil-free, nut-free}
- Lemony Roasted Parsnip Hummus (no beans, no tahini)
- 4-Ingredient Beet Hummus {Vegan, Oil-Free, No Beans}
- Skinny Green Pea Hummus {oil-free, tahini-free, 5 ingredients}
Oil-Free No Tahini Hummus
Ingredients
- 1 15- ounce can chickpeas, drained, reserve the canning liquid
- 2 teaspoons finely grated lemon zest
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, mashed
- 1 teaspoon ground cumin
- fine sea salt and ground black pepper to taste
- Optional: sumac or paprika
Instructions
- In a food processor, process the chickpeas (not the liquid!), lemon zest, lemon juice, and cumin until well blended (stop and scrape down bowl as needed).
- With motor running, slowly drizzle in canning liquid, a little at a time, until very smooth and creamy (stop and scrape down bowl once or twice; you may not need all of the liquid). Season to taste with salt and pepper.
- Transfer to a small serving bowl and sprinkle with sumac or paprika, if desired.
I have never tried hummus, but so many WFPB recipes use it. So, my search for an oil and tahini-free hummus lead me here. I am thinking I could also add some maple syrup and confectioners sugar to make a healthier version of my maple frosting for birthday cakes. I can also add cocoa powder when I need a chocolate fix. I love this!
Hi Mike,
I’m so glad that you like the recipe! Yes, you can definitely take the hummus in a sweet direction. Here is the link to my Brownie Batter Hummus. I’m sure you could come up with a maple version one, too, as you described (be sure to use a blender, not a food processor, to get a really smooth consistency 😊)
I’ve made this and love it so much. I’m making it to take to our street potluck for Independence Day celebration this year. I recommend this recipe to anyone who likes easy and quick snack options. Thank you!
Keratin, thank you SO much for taking the time to post— I am so happy to know you love the recipe! What a great addition to the Independence Day gathering 🤩😍 Cheers
The anxious excitement in finding your oil-free, tahini-free hummus recipe was surpassed when I tasted it! I am thankful that you created it and posted it! Now, my family and I get to enjoy it!
Outstanding!
I am so happy to read it, Sankofa, enjoy! 😊
If I make my own chickpeas does the cooking water count? Or is cannned better
Hi Kathy! If you are making your own cooked beans, you will want to want to use 9 ounces of drained beans (about 1.5 cups) to replace a can of beans 🙂
This hummus was so good! What is the serving size tho? 1/4 cup? 2 tbsp? Thank you!
Hi Mara! I am so glad that you like the hummus! I calculated 3 tablespoons for each serving (I went into the recipe card to make this more clear–apologies for causing confusion) 🙂
This recipe for oil-free and tahini free hummus was exactly the recipe my family (ye, husband approved) now loves to use when we crave hummus. A great recipe when tahini is difficult to find where ever you live or if you’re on vacation and tahini is not available. A great recipe for pregnancy cravings and later on, I allowed my 10 month old baby to try hummus for the first time with this recipe and they absolutely loved it! Thank you for the recipe so that my family can enjoy hummus!
I am thrilled to read it, Chrystalle! I love imagining your little one trying hummus for the first time 🙂
By far the best hummus I have tried so far. I added fresh cilantro because I like it . Loved the addition of Sumac. Now this will be my go to hummus.
Oh wow, thanks Carol! So glad this was such a success 🙂
Delicious! I had no idea I could make hummus without TAHINI. Or without olive oil. What a surprise!
I am so happy to hear that you like it, Linda!
This hummus sounds amazing, Camilla! I’m going to try it immediately!
This is the best hummus recipe EVER!!!!! Thanks for the great recipe!