This creamy fat free hummus recipe is made with simple ingredients: chickpeas, fresh garlic, lemon juice, ice cubes and sea salt. Always a crowd pleasing appetizer!
Middle Eastern hummus recipes are usually made with chickpeas, tahini, lemon juice, garlic and olive oil. This recipe removes tahini / sesame seeds 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 oil-free hummus and make it creamy.
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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.
To learn more about the bean protocol I highly recommend Karen Hurd or Unique Hammond’s courses that tailor the protocol to your unique situation.
How this recipe fits into your speciality diet
This recipe is designed to be...
- Gluten-Free
- Dairy-Free
- Oil-Free
- Fat-Free
- Sesame-Free / Tahini-Free
- Weight Water Friendly
- Perfect for a plant-based diet!
Always be sure to check your ingredient labels if you have a food sensitivity, allergy or preference.
Ingredients & Substitutions
- chickpeas: also known as garbanzo beans. Buy a few cans of chickpeas or cook up a fresh big batch of chickpeas with dried beans. If you use low-sodium chickpeas they won't be as flavorful because they are not cooked in salt. Substitute any white bean (great northern bean, cannellini beans).
- garlic: 1 garlic clove can be substituted with ¼ teaspoons garlic powder but the flavor will be mild. Or omit and replace with your favorite hummus flavor variation (roasted red peppers, olives...).
- ice: ice adds moisture. Replace with ⅓ cup of olive brine (liquid in jar of olives), aquafaba (chickpea liquid in chickpea can or cooking liquid after cooking chickpeas), olive oil, avocado oil or grapeseed oil.
- lemon juice
- sea salt: if you are using a different type of salt refer to this salt conversion chart. If you are sensitive to salt, you may want to use less salt.
- flavor variations: add your favorite hummus flavor next time. Some ideas: roasted red peppers, kalamata olives, roasted garlic, caramelized onions, everything but the bagel seasoning.
How to make it
1. Prepare: If using canned chickpeas, rinse them. If using dried chickpeas, cook them on stovetop or instant pot. Peel the garlic cloves. Add everything except the ice cubes to your food processor (preferred) or high-speed blender.
2. 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. Keep blending until your hummus has a smooth consistency. If it's too thick, blend in 1-2 more ice cubes for a smoother hummus.
3. Serve: Serve your creamy dip chilled or at room temperature. Enjoy!
What to eat with hummus
- CHOPPED FRESH VEGETABLES. chop up some raw veggies - carrots, celery, bell peppers, snap peas, cucumbers...
- PITA BREAD or pita chips!
- USE AS SANDWICH SPREAD. I add it to my favorite turkey burger!
- DIP WITH CRACKERS. I love the Simple Mills brand for gluten free crackers.
- ADD TO GREEK SALAD OR WRAP. mine usually includes mixed greens, thinly sliced red onions, pepperoncini peppers, Kalamata olives, bell peppers and a little bit of 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.
FAQs
There are a few ways to make the hummus more creamy. Although its time intensive, you can remove the chickpea skins from a can of chickpeas or home cooked chickpeas. You could also let the chickpeas simmer in ½ teaspoon of baking soda and water for 30 minutes which will soften them. Or if you are cooking your own chickpeas overcook them so they are softer which will result in a creamier hummus!
Hummus will last for 3-5 days in the fridge. Store in an airtight 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 fat free hummus recipe! If you make it I’d love if you could leave a rating & connect with me on Instagram @passthesprouts!
Recipe
Easy Fat-Free Hummus
Equipment
- Food processor or high speed blender
- Can opener (if using canned chickpeas)
- Knife (to remove garlic skin)
- Rubber spatula (to scrape sides while blending)
Ingredients
- 2 (15.5 oz) cans chickpeas / garbanzo beans rinsed & drained. 2 cans = 3 cups.
- 4 medium garlic cloves peeled
- 2 tablespoons lemon juice 1 juiced lemon = ~2 tablespoons lemon juice
- 1 teaspoon sea salt use less if sensitive to salt
- 4 ice cubes
- dash black pepper optional
Instructions
- 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.
- Serve: Sprinkle on some fresh ground black pepper before serving (optional). Enjoy!
Video
Recipe Notes
- if using dried chickpeas - 1 cup of dried chickpeas will become 3 cups of chickpeas once cooked. Be sure to drain & rinse.
- chickpeas substitutions - any white bean (great northern bean, cannellini beans)
- ice substitutions - ⅓ cup of olive brine (liquid in jar of olives), aquafaba (liquid in chickpea can), olive oil, avocado oil or 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.
John Patrick says
bean protocol staple!