Healthy and Easy-to-Make No Fat Hummus Recipe
Hummus is a favorite Middle Eastern dip and spread that has taken the world by storm. It’s incredibly versatile, packed with protein, and deliciously satisfying. However, many traditional hummus recipes are high in fat due to the addition of tahini and olive oil.
That’s why I’ve created this no-fat hummus recipe – a healthy and flavorful twist on the classic dish! By eliminating oil and tahini, I’ve created a low-calorie version of hummus that’s perfect for anyone looking to enjoy the health benefits without sacrificing taste.
In this article, I will provide you with detailed instructions, tips, and recommendations to make this no-fat hummus recipe right in your own kitchen. Get ready to be amazed at how easy it is to make this delicious dip without compromising on taste or nutrition.
Whether you’re a vegan or simply health-conscious individual, this alternative recipe is for you! So let’s get started!
Why You’ll Love This Recipe
Are you an avid hummus lover, but the high fat content keeps you away from indulging in this delicious dip? Look no further, I have the perfect recipe for you – Hummus No Fat! That’s right, you can have your favorite snack without the added guilt.
This hummus recipe is low in calories and completely oil-free. You may be wondering, how can it be tasty with no added oil or tahini? Well, let me tell you that just because it’s low in fat doesn’t mean it’s lacking in flavor. The blend of chickpeas, garlic, cumin, lemon juice, and a hint of cayenne pepper create a creamy and tangy dip that will leave you wanting more.
Not only is this hummus delicious, but it’s also easy to make. With a few simple ingredients and a food processor or blender, you can have homemade hummus in no time. Plus, it’s perfect for vegans or anyone looking for healthier snack options.
If you love experimenting with different hummus recipes, this spin on the classic hummus recipe is a must-try. Not only is it delicious on its own as a dip for veggies and pita bread, but it also pairs well with salads and sandwiches as a healthy spread.
So why settle for store-bought hummus brands that are often loaded with added fats and preservatives when you can make your own healthy version at home? Trust me; your taste buds and waistline will thank you!
Ingredient List
Let’s take a look at the ingredients you’ll need to create this smooth and flavorful hummus recipe. All the ingredients are vegan, healthy, and easily accessible at your local grocery store.
Ingredients 1:
- 2 cans of chickpeas (garbanzo beans), drained and rinsed
- 2 cloves garlic
- ¼ cup fresh lemon juice
- ⅓ cup tahini
- 2 tsp cumin
- 1 tsp cayenne pepper
Ingredients 2:
- 1 can of chickpeas (15 oz), rinsed and drained
- 2 small garlic cloves, minced
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 2 tablespoons tahini
- Salt to taste
The Recipe How-To
Now that we’ve tackled the ingredient list, it’s time to dive into the recipe itself. This oil-free hummus recipe couldn’t be easier to make, so you can whip up a batch in no time.
Step-by-Step Instructions
Step 1: Pour the rinsed and drained chickpeas into a food processor.
Step 2: Add the minced garlic cloves, lemon juice, tahini, and spices (cumin, cayenne pepper, and salt).
Step 3: Blend all ingredients until smooth, starting with low power and increasing speed as needed.
Step 4: Stop to scrape down the sides of the food processor with a spatula, then blend for an additional minute or so until creamy.
Step 5: If you want a smoother hummus, add reserved liquid and blend. If the consistency is too thin add more chickpeas or tahini paste (use your own judgement).
Step 6: Once you achieve the desired consistency, your oil-free hummus is ready to be served fresh or stored in an air-tight container.
Notes on Using a Blender
If you don’t have a food processor, a blender can be used instead. Be sure to start blending on low speed and gradually increase as needed. It may also be helpful to stop blending occasionally to scrape down the sides and ensure all ingredients are well-combined.
Notes on Food Processor Size
Most food processors with at least an 8-cup capacity work well for making hummus. However, if you have a smaller capacity machine, consider halving or quartering this recipe so it fits. Overfilling your food processor could lead to poor blending or even damage to your machine.
Additional Notes
Don’t worry about making your perfect hummus on your first try – practice makes perfect! It’s also important to note that variations in ingredients could slightly change the final flavor or texture of your hummus. I encourage you to experiment with different spices, lemon juice amounts or other ingredients like roasted red peppers or caramelized onion for different flavors.
This simple recipe is perfect for when you need an easy appetizer dip, topping for sandwiches or wraps, or just a healthy snack option. I hope this guide helps you make delicious oil-free hummus right at home!
Substitutions and Variations
When it comes to making hummus, some ingredients are non-negotiable, but other elements can be substituted or varied according to your preference. Here are some substitutions and variations for this No Fat Hummus recipe:
– Tahini: Tahini is a key ingredient in hummus, but some people either dislike its flavor or prefer a tahini-free hummus. Instead of using tahini, you can replace it with 2 tablespoons of olive oil or simply omit it altogether. If you choose to omit it, make sure to add other flavors like garlic, lemon juice, smoked paprika or cumin to enhance the taste.
– Garlic: If you’re not a big fan of garlic or want to reduce its pungency, you can use roasted garlic instead of fresh garlic cloves. Roasting removes the harsh bite and adds a mellow sweetness. Simply cut the top off one head of garlic; drizzle with olive oil and wrap tightly in foil. Bake in the oven for 40-45 minutes at 400°F (200°C) until golden brown and soft.
– Lemon juice: Fresh lemon juice is essential to brighten up the flavors of hummus, but you can use lime juice or a combination of both if you prefer.
– Red onion: The red onion gives color and texture to the hummus, but you can replace it with diced shallots, scallions or chives if desired.
– Cayenne pepper: The cayenne pepper adds a subtle heat that balances out the creaminess of the hummus. However, if you’re not a fan of spicy food or want a milder version, you can reduce the amount of cayenne pepper or omit it altogether.
– Cumin: Cumin is a traditional spice for hummus, but if you prefer different flavors, try adding smoked paprika, sumac powder or harissa paste for an extra kick.
– Garnishes: For added texture and visual appeal, garnish your hummus with chopped fresh herbs like parsley or cilantro, toasted pumpkin seeds or pine nuts; drizzle with olive oil and sprinkle with smoked paprika or za’atar spice mix.
Remember that these substitutions and variations can be adjusted according to your taste preference. Making your own homemade hummus allows for endless creativity in playing with flavors while keeping your diet healthy and low fat!
Serving and Pairing
Hummus is a versatile dish that can be served in many ways. Traditionally, it is eaten as a dip or spread with pita bread or cucumber slices. However, there are many other creative ways to serve and pair hummus.
One way to serve hummus is as a topping for toast or bagels. It makes for a tasty and healthy breakfast option. Another idea is to use hummus in place of mayo or mustard on your sandwich for added nutrition and flavor.
For a party, you can create a hummus platter with a variety of vegetables, crackers or chips for dipping. You can also use hummus as a base for a veggie pizza or as a dip for grilled vegetables like eggplant, zucchini or bell peppers.
When it comes to pairing, hummus goes well with a wide range of flavors. It pairs nicely with sweet ingredients like roasted red peppers, sweet potatoes or beets. On the savory side, it pairs well with olives, feta cheese, and tzatziki sauce.
For those who love spicy food, try adding red pepper flakes or cayenne pepper to your hummus. If you prefer milder flavors, you can add fresh herbs like cilantro or parsley.
Regardless of whether you are serving or pairing it, hummus is sure to be a hit among your guests with its delicious taste and healthful benefits.
Make-Ahead, Storing and Reheating
As a busy chef, I understand the need for make-ahead options and easy storage. Fortunately, this Hummus No Fat Recipe is perfect for meal prep and creating a delicious snack or spread that can be stored for later use.
To make ahead, simply follow the recipe as directed and store your hummus in an airtight container in the refrigerator for up to a week. This will allow all the flavors to meld together and create an even tastier treat.
When it’s time to reheat, allow your hummus to come to room temperature first. Then you can stir it up and microwave it for about 20-30 seconds or until warm throughout. You can also reheat it on the stove in a small pan.
If you would like to freeze your hummus, simply transfer it into a freezer-safe bag or container and store it for up to three months. Be sure to label the container with the date made so you know how long you have had it in the freezer.
When ready to use your frozen hummus, allow it to thaw overnight in the refrigerator then stir well before serving.
Overall, this Hummus No Fat Recipe lends itself perfectly for make-ahead options and easy storage which make it a perfect addition to any meal plan or entertaining spread.
Tips for Perfect Results
For a perfect low-fat hummus recipe, follow these tips and tricks to avoid any potential setbacks and ensure the best results.
Start by picking high-quality ingredients that are fresh and flavorful. The taste of hummus largely depends on the level of freshness of its components, namely chickpeas, garlic, tahini, and lemon juice. I recommend using canned chickpeas with low sodium content so you can control the amount of salt to add to your recipe.
When it comes to mincing garlic, ensure that you use a sharp knife or garlic press for fine pieces. A pinch of cayenne pepper is a great way of adding a subtle kick to the hummus. In addition, I love adding cumin in my hummus as it brings out an exotic earthiness that is mouth-watering.
During blending, remember to reserve some liquid from the canned chickpeas as this enhances smoothness in your dip, even when going oil-free. Check the texture frequently and adjust accordingly until you find that perfect consistency.
If you prefer an even creamier texture or thinner consistency for easier dipping or spreading, add more lemon juice or reserved liquid consistently until you get the desired thickness. Drizzle in extra virgin olive oil if you’re not aiming for completely “oil-free” hummus, but no need to overdo it.
Lastly, garnish your homemade hummus with a dash of paprika for bright color hues and flavor contrast, chopped cilantro for freshness or red onion for additional crunch. Serve chilled or at room temperature with pita bread or other vegan snacks for a healthy indulgence.
These simple steps will undoubtedly produce incredibly delicious and low-calorie hummus perfect with veggies and crackers alike. Once you made your own fat-free vegan hummus from scratch at home like our ancestors did before us, there’s no going back!
FAQ
Now, let’s move on to the FAQ section. I know that making hummus at home can seem intimidating, so I’ve compiled a list of common questions and concerns to help you achieve perfect results every time. Whether you’re new to making hummus or a seasoned pro, these answers will help you troubleshoot any issues you may encounter along the way. So, let’s get started!
Is hummus good for a low fat diet?
Hummus is a nutritious food with a high fiber and protein content, while also being low in fat. Experts have found that a 2 tablespoon serving of hummus typically contains between 60 to 70 calories, and only 3 to 5 grams of total fat.
What is the healthiest way to eat hummus?
In this recipe, I will guide you through preparing a delightful veggie dip perfect for various veggies such as carrots, celery, cucumber slices, bell pepper, radishes, snap or snow peas, broccoli, and more. Moreover, this dip is versatile which can be paired with bread or chips namely pita bread, pita chips, flatbread, pretzel chips, bagel chips, crackers, and crostini.
Why is hummus so high in fat?
The chickpea base of hummus is relatively low in fat and calories. However, the addition of tahini and soybean oil contributes to the overall fat and calorie count of the dish, as both of these ingredients are high in monounsaturated and polyunsaturated fats.
Is hummus high in fat?
When it comes to hummus, the nutritional value can differ depending on the brand. This is due to the varying amounts of oil and tahini used, which have a significant impact on the caloric, fat, and protein content. In general, you can expect hummus to contain between 50-70 calories, with 2 grams of protein and roughly 4-5 grams of predominantly unsaturated fats.
Bottom Line
In conclusion, this hummus recipe is perfect for anyone looking for a healthy and flavorful dip that is low in fat and calories. With simple ingredients and easy-to-follow instructions, you can enjoy this delicious hummus recipe in no time. Whether you are serving it as an appetizer or using it as a spread on your sandwiches or wraps, this hummus will surely impress your taste buds with its rich flavor and creamy texture.
Remember, the secret to making the best hummus is to use high-quality ingredients like fresh lemon juice, garlic cloves, and tahini that is low in fat or oil-free. You can also customize this recipe by adding more spices like cumin or cayenne pepper to give it an extra kick.
So why settle for store-bought hummus brands that may not be as healthy or flavorful when you can easily make your own at home? Give this hummus recipe a try and see for yourself how delicious and satisfying homemade hummus can be. It’s not only good for your health, but also good for your wallet!
Hummus No Fat Recipe
Ingredients
- 3 (15 ounce) cans low-sodium garbanzo beans, drained (Reserve Liquid)
- 1/2 cup reserved low sodium garbanzo bean liquid
- 1/4 cup lemon juice
- 3 garlic cloves
- 2 teaspoons cumin
- 1 teaspoon coriander
- 1/4 teaspoon cayenne pepper
- 1 slice red onion
Instructions
- Drain the Low Sodium Garbanzo Beans and reserve the liquid.
- Put all ingredients in a Food Processor, Blender, or Vita-Mix Blender, it works best if you have a Vita-Mix Blender.
- Blend until smooth and add more bean liquid if too thick.
Add Your Own Notes
Nutrition
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