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  • Writer's pictureDebbie Marsh

Oil-Free Hummus

Healthy and Delicious Oil-Free Hummus Recipe


Hello again, food enthusiasts! Earlier this week, I shared a blog post featuring the incredible nutritional and health benefits of chickpeas. Today, I'm happy to bring you a super simple, and delicious recipe for Oil-Free Hummus. This creamy and flavorful dip takes the goodness of chickpeas, and other like legumes to a whole new level. Let's dig right in to this nutritious creation!

Oil-Free Hummus Recipe:


  • 1 can (15 ounces) of canned chickpeas or cannellini beans, drained and rinsed

  • 2 tablespoons tahini butter

  • 1/2 teaspoon sea salt (adjust to taste)

  • 2-3 tablespoons chickpea water (aquafaba)

  • 1 teaspoon Old Bay seasoning (adjust to taste)

  • 2 cloves of garlic, minced

  • Additional spices (optional) such as paprika, cumin, or cayenne pepper for added flavor


  1. Begin by mincing the garlic cloves and set them aside.

  2. In a food processor or blender, combine the drained and rinsed chickpeas, tahini butter, minced garlic, sea salt, and Old Bay seasoning.

  3. Pulse the mixture a few times to start breaking down the ingredients.

  4. While the food processor is running, slowly add 2-3 tablespoons of chickpea water (aquafaba) to achieve your desired consistency. You may need to scrape down the sides of the bowl and blend again to ensure a smooth texture. Add more chickpea water if needed.

  5. Taste the hummus and adjust the seasonings to your liking. You can add more salt, Old Bay seasoning, or any additional spices you prefer.

  6. Continue to blend until the hummus is creamy and smooth.

  7. Transfer the hummus to a serving bowl, garnish as desired, and enjoy!

Healthy Ingredient Benefits:
  • Chickpeas: Rich in fiber and protein, chickpeas promote fullness and provide essential nutrients like folate and iron.

  • Tahini Butter: Loaded with healthy fats, tahini contributes to heart health and provides calcium, magnesium, and vitamin B.

  • Garlic: Known for its immune-boosting properties, garlic also supports heart health and adds a flavorful kick.

  • Old Bay Seasoning: This blend of spices adds depth to the hummus while offering antioxidants and potential anti-inflammatory benefits.

  • Get creative with your hummus by adding ingredients like roasted red peppers, sun-dried tomatoes, or fresh herbs.

  • Spice it up with a pinch of cayenne pepper or smoked paprika for a smoky kick.

  • Incorporate roasted garlic for a milder, nutty flavor.

  • For a nutritious twist, blend in spinach or kale for a green hummus packed with vitamins.

Remember, the possibilities are endless when it comes to hummus!

Disclaimer: These nutrition facts are approximate and may vary based on ingredients and serving sizes. Adjust seasonings and spices to taste.

Now, armed with this Oil-Free Hummus recipe and its incredible health benefits, you can enjoy a guilt-free and tasty snack that's perfect for dipping or spreading. Don't forget to get creative with your own variations, and share your favorite hummus creations with the world!

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