Oil Free Hummus Recipe (Vegan, Gluten Free)

This creamy oil free hummus recipe is easy, healthy, and so simple to make! This hummus combines canned chickpeas and spices, and is blended into creamy perfection in your food processor. Enjoy this hummus as a dip for vegetables, with pita bread or chips, or spread on a sandwich or wrap.

A hummus recipe that is easy, oil free, AND tastes amazing?  Yes, please!  This no oil hummus is easy and delicious, and uses the cooking water from the chickpeas to thicken the hummus without oil.  So easy, and you have easy homemade hummus ready in minutes.

This Creamy Oil Free Hummus Recipe Is:

• Inexpensive
• Healthy
• Bright
• Vegan and naturally gluten-free
• Protein Packed
• Loaded with Flavor

Used Canned Chickpeas or Cook Yours from Scratch

This recipe calls for chickpeas – and some of the cooking/canning liquid too. I’d recommend a no-salt-added variety to keep the overall sodium content down, so you can control how much sodium is in the dish. Canned chickpeas blend great, so if you are using canned chickpeas, just watch the sodium or added salt content.

I prefer making my chickpeas from scratch in my Instant Pot. I follow my simple no soak chickpea recipe here, and save the cooking liquid to add to the hummus. I make dried beans in my Instant Pot every week, it’s a great way to save on cost. If you’re a bean fan, then I’d recommend an Instant Pot or electric pressure cooker as a way to take your recipes to the next level!

What’s In This No Oil Hummus with Tahini Recipe

I stock up on organic produce with Misfits Market  – they have a fantastic selection of in-season fruits & veggies, healthy pantry items, and great food finds for a fraction of grocery store prices! You can get $10 off your first $30 box by clicking here!

• Dried Chickpeas:  healthy little chickpeas or garbanzo beans are the staple of all hummuses! I always keep a few pounds of dried chickpeas on hand to make from scratch in the Instant Pot.  Save the cooking water too!
• Tahini: A fantastic and flavorful spread made from ground sesame seeds. This tahini is fantastic in any dish, it absolutely makes the hummus shine!
• Garlic
• Lemon Juice: Use fresh lemons if you have it, or this really great bottled lemon that you can keep in your pantry if you don’t have fresh lemons. This organic lemon is great for dressings, dips, and even cocktails – and it tastes fresh, which is great to have around if you don’t use lemon juice everyday but still want to keep some around.
• Red Chili Pepper Flakes: for a little heat! I like to add a few shakes to this recipe to give this dish a nice complex depth of flavor.

How Do I Make Hummus without Oil?

1. Prep Your Chickpeas: take a large mixing bowl, and place a strainer/colander over the bowl. If using canned chickpeas, open the cans and place them directly into the strainer. The bowl will catch the canning liquid, which we will use later. Allow the beans to drain for 2-3 minutes.
2. In a food processor, add the drained chickpeas, garlic, tahini, chili flakes, lemon juice, and salt.
3. Seal lid, and start processing with the food processor. If your lid has an attachment you can remove to add ingredients, remove that piece, and slowly pour in the cooking liquid until the consistency is creamy and whipped. If you used all the cooking liquid, but still need to add more liquid, add 1 tablespoon of water at a time until the hummus reaches the desired consistency.
4. Refrigerate in an air-tight container for up to 5 days, and enjoy!

Gluten Free Hummus Recipes for the WIN!

This gluten free chickpea hummus in the instant pot is a simple snack to make without the wheat. I’m all about making recipes gluten free when I can. Gluten free cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right. By building meals around gluten free pantry staples and swapping in a few wheat-less ingredients you can make healthier meals for you and your family. I made a list of my 125 favorite gluten free pantry ingredients that we use on a weekly basis, and check out all my gluten free recipes here that are on The Herbeevore. These easy and healthy recipes are fantastic meals for everyone at your table.

What’s the Best Food Processor for Hummus?

We have this fantastic food processor that has lasted us years and years, and I have to say I’ve been very happy with it! It gets weekly use, and is great for chopping ingredients for sauces, making hummus, and pureeing vegetables.  It’s really basic and gets the job done!  While you can make this hummus in a blender, I prefer using our food processor to get the texture just right.

More Healthy Hummus Recipes You’ll Love!

Triple Garlic Hummus Recipe with Tahini (Vegan, Gluten Free)

No-Cook Bruschetta Hummus Recipe (Vegan, Gluten Free)

Olive Hummus Dip Recipe (Vegan, Gluten Free, High Protein)

Everything Bagel Hummus Recipe (Vegan, Gluten Free)

Chocolate Pumpkin Hummus Recipe (Vegan, Gluten Free, High Protein)

Get the Same Ingredients I Use For My Instant Pot Oil Free Hummus Recipe!

As always, if you make this vegan and gluten free oil free hummus recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you.  I love seeing all your photos of my recipes!

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Creamy Oil Free Hummus

Kelly Jensen

This creamy oil free hummus recipe is easy, healthy, and so simple to make! This hummus combines canned chickpeas and spices, and is blended into creamy perfection in your food processor. Enjoy this hummus as a dip for vegetables, with pita bread or chips, or spread on a sandwich or wrap.

5 from 4 votes

Print Recipe Pin Share Tweet

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Appetizer, Dip, Snack

Cuisine American, Mediterranean

Servings 8 servings

Calories 263 kcal

Equipment

• Food Processor

Ingredients

  

1x2x3x

• 2 14 ounce cans No-Salt-Added Chickpeas see note below to make your own
• 1/2 cup chickpea canning/cooking liquid
• 2 cloves garlic
• 1/3 cup tahini
• 1 lemon juiced
• 1/2 teaspoon chili flakes
• 1/2 teaspoon Himalayan sea salt

Cook ModePrevent your screen from going dark

Instructions

 

• Prep Your Chickpeas: take a large mixing bowl, and place a strainer/colander over the bowl. If using canned chickpeas, open the cans and place them directly into the strainer. The bowl will catch the canning liquid, which we will use later. Allow the beans to drain for 2-3 minutes.
• In a food processor, add the drained chickpeas, garlic, tahini, chili flakes, lemon juice, and salt.
• Seal lid, and start processing with the food processor. If your lid has an attachment you can remove to add ingredients, remove that piece, and slowly pour in the cooking liquid until the consistency is creamy and whipped. If you used all the cooking liquid, but still need to add more liquid, add 1 tablespoon of water at a time until the hummus reaches the desired consistency.
• Refrigerate in an air-tight container for up to 5 days, and enjoy!

Video

Notes

Use Cans of Chickpeas, or Make Your Own from Dried Beans!

This recipe calls for chickpeas - and some of the cooking/canning liquid too. I’d recommend a no-salt-added variety to keep the overall sodium content down, so you can control how much sodium is in the dish. Canned chickpeas blend great, so if you are using canned chickpeas, just watch the sodium or added salt content.

I prefer making my chickpeas from scratch in my Instant Pot. I follow my simple no soak chickpea recipe here, and save the cooking liquid to add to the hummus. I make dried beans in my Instant Pot every week, it’s a great way to save on cost. If you’re a bean fan, then I’d recommend an Instant Pot or electric pressure cooker as a way to take your recipes to the next level!

Save Money on Fresh Groceries & Pantry Staples!

I get all the fresh produce for my recipes from my garden and from Misfits Market - they sell produce & pantry staples (even wine!) at a super discounted price. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery. You can get $10 off your first $30 box by clicking here! 

Give Misfits Market a look if you haven’t tried it yet, I highly recommend it!

 

 

Nutrition

Calories: 263kcalCarbohydrates: 39gProtein: 13gFat: 8gSaturated Fat: 1gSodium: 320mgPotassium: 581mgFiber: 11gSugar: 7gVitamin A: 52IUVitamin C: 18mgCalcium: 91mgIron: 4mg

Keyword Dried Chickpea Hummus, Easy Instant Pot Hummus Recipe, Instant Pot Hummus No Soak, Vegan Instant Pot Hummus

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