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    Home » Bean Protocol

    Easy Garlic Hummus (without tahini + oil free)

    Published: Aug 25, 2021 · Modified: May 17, 2022 by Rachael · This post may contain affiliate links · 1 Comment

    Jump to Recipe

    This super easy garlic hummus is oil free and made without tahini! First of all, I LOVE that it's such a simple recipe with ingredients I always have on hand - chickpeas, garlic, lemon, water and sea salt. I'm also allergic to sesame so no tahini for this girl. But the main reason I created this recipe is because I like to separate my fiber (beans) and fats (oil and tahini) because I'm an overproducer of hormones. By separating the fiber and fat the fiber helps clear out my excess hormones instead of adhering to the fat - check out the Bean Protocol by Unique Hammond or Karen Hurd for more information on this.

    Easy garlic hummus in glass container on white counter with chickpeas on table, carrots, celery and garlic behind the hummus

    Which kitchen tools are needed?

    • Food processor or blender
    • Can opener (if using canned chickpeas)
    • Knife (to remove garlic skin)
    • Rubber spatula (to scrape sides of blender or food processor)

    What to eat oil free hummus with:

    • Chopped vegetables - Carrots, celery, peppers, snap peas, cucumbers, etc.
    • This flavorful Greek turkey burger
    • Gluten free crackers - I like the Simple Mills brand
    • Greek salad or Greek wrap - Mine usually includes mixed greens, red onion, pepperoncini peppers, Kalamata olives, bell pepper and Yasou Greek dressing.
    • Toast - Just like avocado toast but it's hummus toast! With gluten free bread of course. My favorite toppings include pepperoncini peppers, pumpkin seeds and Kalamata olives.
    Dairy free Greek turkey burgers on lettuce wrap with toppings

    How to store the oil free hummus:

    Storage: Store in an air tight container in the refrigerator for 3-5 days.

    Freeze: not recommended.

    More fat-free recipes you'll love!

    • Oil Free Pesto (nut free + vegan)
    • Savory Lentil Meatballs (vegan + gluten free)

    I hope you love this oil free hummus recipe! If you make it I’d love if you could leave a rating & connect with me on Instagram @passthesprouts!

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    Easy garlic hummus in glass container on white counter with chickpeas on table, carrots, celery and garlic behind the hummus

    Easy Garlic Hummus (oil free + tahini free)


    5 from 1 reviews

    • Author: Rachael
    • Total Time: 5 minutes
    • Yield: 2.5 cups 1x
    • Diet: Low Fat
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    Description

    This super easy garlic hummus is oil free and made without tahini! Only 5 ingredients and Bean protocol approved.


    Ingredients

    Scale
    • 3 cups cooked chickpeas, organic (2 cans drained and rinsed)
    • 6 peeled garlic cloves
    • ⅓ cup water
    • 2 tablespoons lemon juice (from 1 lemon)
    • 1 teaspoon sea salt

    Instructions

    1. Combine all ingredients in a food processor or blender and blend until smooth - this will take a minute or two. You will need to scrape down the sides a few times with a rubber spatula to ensure everything is well blended. If your hummus is too thick for your liking add a tablespoon of water at a time, blend and check the consistency before adding more.

    Notes

    • chickpeas substitution - any white bean
    • water substitutions - olive brine, aquafaba (liquid in chickpea can), olive oil, avocado oil, grapeseed oil
    • don't have a rubber spatula? you can use a butter knife or spoon.
    • add olives and replace water with olive brine (liquid from olive jar) for tasty olive flavor!
    • Prep Time: 5
    • Category: Dip
    • Method: Blended
    • Cuisine: Mediterranean

    Keywords: hummus without tahini, hummus oil free, bean protocol hummus

    Did you make this recipe?

    Tag me on Instagram @passthesprouts and leave a review below!

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    Reader Interactions

    Comments

    1. John Patrick says

      November 18, 2021 at 9:27 pm

      bean protocol staple!






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    Hi, I'm Rachael! I'm a recovering veggie skeptic determined to make food truly healthy, delicious and approachable. I live in Boston, Massachusetts and I'm a graduate of Matthew Kenney's Food Future Institute. Some of my favorite things include hosting cozy dinner parties, creating simplicity out of chaos and all things holistic wellness.

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    • @passthesprouts Instagram Account

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