Oil-Free Hummus Three Ways
If you love hummus but want to skip the oil, these three versions are packed with flavor and simple to make. We’re starting with a classic creamy hummus, then adding a vibrant beet version, and finishing with our herb-packed Goddess Hummus. They’re perfect for dipping, spreading, or adding to your favorite bowls and wraps, no oil needed.
Original Hummus
This original hummus is smooth, creamy, and made with just a few simple ingredients—no oil needed. It blends chickpeas, tahini, lemon juice, garlic, nutritional yeast, and a splash of water or aquafaba for a classic, balanced flavor. Whether you’re using it as a dip, a spread, or part of a bowl, this go-to hummus is quick to make and endlessly versatile.
Equipment
Ingredients
- 2 14 ounce cans garbanzo beans save the liquid from one of the cans, drain the other
- ¼ cup nutritional yeast
- ¼ cup tahini
- ¼ cup lemon juice
- 1 clove garlic
- ½ cup aquafaba saved liquid from one of the garbanzo bean cans
- 1 tbsp dark miso or low sodium tamari
Instructions
- Add all ingredients to a food processor and blend until smooth.
Nutrition
Calories: 37kcalCarbohydrates: 2gProtein: 2gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 55mgPotassium: 51mgFiber: 1gSugar: 0.2gVitamin A: 5IUVitamin C: 2mgCalcium: 9mgIron: 0.3mg
Beet Hummus
This beet hummus brings a vibrant color and a hint of earthy sweetness to the table. Made with cooked beets, chickpeas, tahini, lemon juice, and garlic, it’s oil-free and packed with flavor. The beets add a natural creaminess and a beautiful deep pink hue that makes it perfect for serving at gatherings or brightening up your everyday meals.
Equipment
Ingredients
- 1 beet cooked and cut into chunks
- 1 14 ounce can garbanzo beans drained and rinsed
- ¼ cup nutritional yeast
- ¼ cup lemon juice or a bit more to make it more tangy
- 2 tbsp tahini
- 1 tsp dark miso paste
Instructions
- Add all ingredients to a food processor and blend until smooth.
Nutrition
Calories: 23kcalCarbohydrates: 2gProtein: 1gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 25mgPotassium: 58mgFiber: 1gSugar: 1gVitamin A: 5IUVitamin C: 2mgCalcium: 5mgIron: 0.2mg
Green Goddess Hummus
Green Goddess Hummus is a fresh, herb-packed twist on the classic. Blended with chickpeas, tahini, lemon juice, garlic, and a generous handful of fresh herbs like parsley, cilantro, and chives, it’s bright, zesty, and completely oil-free. This vibrant green hummus is perfect for wraps, grain bowls, or adding a burst of flavor to any meal.
Equipment
Ingredients
- 1 14 ounce can garbanzo beans drained and rinsed
- 1 cup basil fresh
- ½ cup parsley fresh
- ½ cup cilantro
- 2 tbsp chives chopped
- 1 clove garlic
- ¼ cup pumpkin seeds pepitas
- ¼ cup raisins
- 4 tbsp lemon juice
- 2 tbsp nutritional yeast
- 2 tbsp tahini
- 1 tbsp white wine vinegar
- 1 tbsp dark miso paste or light, or low sodium tamari
Instructions
- Add all ingredients to a food processor and blend until smooth.
Nutrition
Calories: 88kcalCarbohydrates: 14gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.001gSodium: 72mgPotassium: 619mgFiber: 8gSugar: 1gVitamin A: 427IUVitamin C: 6mgCalcium: 453mgIron: 18mg
I can’t ever get enough hummus and now there are three!
Beet hummus here I come!
I have been waiting for the green goddess hummus Jill!
Hummus recipes that don’t use Tahini.Allergic
Ditto
Hi Jill – would the beet hummus work with packaged, cooked, ready to eat beets? If so, how many ounces or grams of beets would I use? Thank you!
Yes, 4-5 ounces
Thank you Jill for all the deliciousness!!! ?
Thank you Jill for all the deliciousness ?
Is the aquafabba required? Any substitute?
You can replace it with water or veggie broth.
I see nutrition info, but I don’t see serving size. Could you help me find it?
The recipe template that we use doesn’t have a portion size but a serving is about 4 tbsp