Oil-Free, Tahini-Free Low-Fat Hummus Recipe

By Jolinda Hackett

Updated 09/22/18

The Spruce
Ratings (79)
  • Total: 5 mins
  • Prep: 5 mins
  • Cook: 0 mins
  • Yield: about 2/3 cup hummus; serves 6
Nutritional Guidelines (per serving)
202 Calories
3g Fat
35g Carbs
11g Protein
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Nutrition Facts
Servings: about 2/3 cup hummus; serves 6
Amount per serving
Calories 202
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 134mg 6%
Total Carbohydrate 35g 13%
Dietary Fiber 7g 23%
Protein 11g
Calcium 75mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Make a low-fat and reduced-fat hummus without oil with this nearly fat-free hummus recipe. Rip Esselstyn, the author of The Engine 2 Diet, says, "This is the most basic of the spreads. You can find a variation of this recipe in almost any grocery store, but 95 percent of them are made with either olive oil or tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes and make a batch on Sunday that will last you for the week." 

Hummus is high in protein and makes a fantastic quick snack. Dip it with crisp carrot, celery sticks or sliced sweet peppers. It's a great addition to a sandwich or wrap, adding flavor and creaminess while holding vegetables together. It's also a great base to use to add other ingredients and change the flavor. See all six reasons why all vegans should love hummus.

Ingredients

  • 1 (15-ounce) can of chickpeas (rinsed and drained)*
  • 2 cloves garlic (chopped)
  • 2 to 3 tablespoons fresh lemon juice
  • 1 teaspoon Bragg Liquid Aminos (or low-sodium tamari)
  • 3 tablespoons water (or vegetable broth)

Steps to Make It

  1. Gather the ingredients.

    Low fat hummus ingredients
    The Spruce

  2. Blend all the ingredients into a thick paste, using a small amount of water as necessary to achieve desired consistency.

    Blend all ingredients for hummus
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  3. Serve chilled or at room temperature.

    Finished low fat hummus
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  4. Enjoy!

Kitchen Notes

* Instead of using a can of chickpeas, you can start with dried chickpeas, using 1/3 pound of dried beans to produce 15 ounces of cooked chickpeas.

See also: 

Storage and Shelf Life for Homemade Low-Fat Hummus

Store your homemade hummus in the refrigerator. It should keep for three to five days. 

You can also freeze your hummus and enjoy it for six to eight months. As it's already blended, you shouldn't notice much change in texture after thawing it. Simply give it a good mixing and add a little water if it seems to be too thick after thawing.

Variations for Low-Fat Vegan Hummus

Customize your low-fat vegan hummus by adding one or more of the following:

  • 2 tablespoons toasted sesame seeds

  • 1 fresh jalapeño (seeded and chopped)

  • 1 red bell pepper (roasted, seeded, and chopped)

  • 1 cup Kalamata olives

This low-fat hummus recipe is reprinted with permission from The Engine 2 Diet by Rip Esselstyn