This super easy hummus is fat free and sesame free (no tahini) without sacrificing any of the taste or texture of traditional hummus. I LOVE that it's such a simple recipe with ingredients I always have on hand - chickpeas, garlic, lemon, ice cubes and sea salt. Always a crowd pleasing appetizer.
Middle Eastern hummus is usually made with chickpeas, tahini, lemon juice, garlic and olive oil. This recipe removes tahini for those who have a common sesame allergy or simply don't have it on hand. To make it completely fat free we replace the olive oil with ice cubes. As they slowly melt they help emulsify the hummus and make it as creamy as possible without the oil.
Why I eat fat free hummus
When we eat beans separated from fat they are detox MACHINE. Here's how it works - when soluble fiber (beans) are separated from fats (oils, nuts, avocado) it will attach to our bile (toxins from our liver detox process) instead of the fat and remove the toxins from our body. So to maximize the highly valuable detoxification benefit of beans, I always make my hummus fat free.
I learned this from the bean protocol which is a lifestyle centered around eating more soluble fiber (beans) and healthy fats at least 90 minutes apart. The bean protocol has cured me of horrible PMS symptoms and constant bloating. Many others have used it to cure countless health issues from cystic acne to putting Crohn's Disease into remission.
Ingredient substitutions & variations
- chickpeas substitutions: any white bean (great northern bean, cannnellini beans)
- garlic substitutions: 1 garlic clove can be substituted with ¼ teaspoons garlic powder but the flavor will be more mild. Or omit and replace with your favorite hummus flavor variation (roasted red peppers, olives, etc.)
- ice substitutions: ⅓ cup of olive brine (liquid in jar of olives), aquafaba (liquid in chickpea can), olive oil, avocado oil, grapeseed oil
- flavor variations: add your favorite hummus flavor. Some ideas: roasted red peppers, kalamata olives, roasted garlic, caramelized onions, everything but the bagel seasoning
What to eat with hummus
- chopped vegetables - carrots, celery, bell peppers, snap peas, cucumbers, etc.
- sandwich spread - I add it to my favorite turkey burger!
- crackers - I love the Simple Mills brand for gluten free crackers.
- add to a Greek salad or wrap - mine usually includes mixed greens, thinly sliced red onions, pepperoncini peppers, Kalamata olives, bell peppers and Yasou Greek dressing.
- toast - just like avocado toast but it's hummus toast! My favorite toppings are some pepperoncini peppers, pumpkin seeds and kalamata olives.
Hummus will last for 3-5 days in the fridge. Store in an air tight container.
Yes, hummus can be frozen for up to 4 months but it is not recommended since freezing can negatively impact the taste and texture.
More fat-free recipes you'll love!
I hope you love this sesame free fat free hummus recipe! If you make it I’d love if you could leave a rating & connect with me on Instagram @passthesprouts!
Fat-Free Sesame-Free Hummus
- Food processor or high speed blender
- Can opener (if using canned chickpeas)
- Knife (to remove garlic skin)
- Rubber spatula (to scrape sides while blending)
- 3 cups chickpeas / garbanzo beans cooked (canned beans are cooked) & rinsed. 3 cups = 2 cans.
- 4 garlic cloves peeled
- 2 tablespoons lemon juice 1 juice lemon = 2 tablespoons lemon juice
- 1 teaspoon sea salt use less if sensitive to salt
- 4 ice cubes
- Prepare: Gather everything you need. Rinse the chickpeas and peel the garlic cloves. Add everything except the ice cubes to your food processor (preferred) or high speed blender.
- Blend: Start blending and add one ice cube at a time pausing to add the next ice cube until the previous one has dissolved into the hummus. You will need to scrape down the sides at least once with a rubber spatula to ensure everything is well blended. Keep blending until your hummus has a smooth consistency. If it's too thick, blend in 1-2 more ice cubes.
- dried chickpeas - 1 cup of dried chickpeas will become 3 cups of chickpeas once cooked.
- chickpeas substitutions - any white bean (great northern bean, cannnellini beans)
- ice substitutions - ⅓ cup of olive brine (liquid in jar of olives), aquafaba (liquid in chickpea can), olive oil, avocado oil, grapeseed oil
- garlic substitutions - 1 garlic clove can be substituted with ¼ teaspoons garlic powder but the flavor will be more mild. Or omit and replace with your favorite hummus flavor variation (roasted red peppers, olives, etc.)
- don't have a rubber spatula? you can use a butter knife or spoon.