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Oil Free White Bean Hummus Recipe (Vegan, Gluten Free)

This oil free white bean hummus is a creamy dip made with garlic, paprika, lemon juice, and spices! A great appetizer or fat free lunch recipe.  The perfect dip for veggies, pita bread, or to spread on toast or a sandwich for extra plant based protein.

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This oil free white bean hummus recipe is loaded with flavor without the fat. I love making homemade hummus, it happens on almost a weekly basis around here. My secret for creamy oil free hummus is to blend in some of the bean cooking/canning liquid into the dish. That way, you get a nice and thick consistency without making the hummus watery. I topped this hummus with some chili flakes, parsley, and fresh chopped cucumber from the garden.  This is one healthy navy bean hummus recipe you can enjoy again & again!

This Oil Free White Bean Hummus Recipe Is:

  • Creamy
  • Garlicky
  • Bright
  • Vibrant
  • Loaded with Flavor
  • Ready in 10 minutes
  • Vegetarian, Gluten Free, and Vegan

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Healthy Pantry White Bean Hummus without Oil

This navy bean hummus recipe is a fantastic pantry-staple meal!  It uses almost all ingredients you would have in your dry pantry or cupboards – most of which you probably have on hand. Keeping a well-stocked pantry makes it easy to come up with delicious and healthy meals using a few staples you can rotate.  I made a list of my Top 125 Plant-Based Pantry Staples that always keep stocked. And you can check out all my favorite pantry staple ingredients in my Amazon shop here.  By stocking up on healthy whole ingredients you can cook delicious recipes without a trip to the store!

What’s In This No Cook White Bean Hummus Recipe?

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Healthy Hummus Recipes for Entertaining

This oil free hummus with white beans is what I call an Easy Entertaining Recipe – which is on your table in about 15 minutes.  These quick and simple recipes are perfect for those last-minute potluck invites, or when you just want a healthy home cooked meal but don’t want to spend hours in the kitchen. I have a whole section of The Herbeevore dedicated to Easy Weeknight Meals, that are great for the whole family. From soups and stews, to pastas and proteins – a healthy meal can be on your table in no time.  Just as fast as grabbing a quick prepared side dish from the store (and way more impressive too)!  If you’re heading to a party, potluck, or BBQ, check out my list of top host gifts for entertaining for that next-level gift your host will love!

How Do I Make White Bean Hummus without Oil?

  1. Start by saving the canning liquid from the chickpeas. Place the chickpeas into a strainer over a bowl to catch the canning liquid as it drains. You’ll be using the liquid later in the recipe.
  2. In a food processor or blender, add the chickpeas and 1/2 cup of canning liquid, garlic, tahini, paprika, lemon juice, chili flakes, salt, and pepper.  Pulse/blend on low speed until the humus begins to thicken and combine. If the hummus is too thick, add 2 tablespoons more of canning liquid until it is a creamy consistency.
  3. Place hummus into a bowl or plate, top with more chili flakes, fresh chopped parsley, and cucumber to garnish. Dip away!

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Canned Beans VS Homemade

While I love the convenience of canned beans, I also love cooking dry beans from scratch in my Instant Pot.  I use the 8-Quart Instant Pot Ultra, which is larger than standard models (which are only 6 quart) so I have extra room to meal prep and batch cook more meals for the week. The Instant Pot works wonders for cooking dried beans fast, no soaking required! While canned beans are super convenient, they are often loaded with sodium.  If you buy canned beans, I always recommend using a no salt added variety so you can control the amount of salt in your dish. Next time you reach for the canned beans, think about https://amzn.to/3t9a5Oa! Homemade beans are incredibly cost efficient, and you can add seasonings and spices to the beans while they cook for extra flavor.

Other 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)

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Get the Same Ingredients for this Oil Free White Bean Hummus Recipe:

As always, if you make this vegan and gluten free white bean 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 recipe recreations!

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oil free white bean hummus recipe with navy beans no chickpea hummus with cannellini beans tahini and cucumber hummus recipe

Oil Free White Bean Hummus

The Herbeevore
This oil free white bean hummus is a creamy dip made with garlic, paprika, lemon juice, and spices! A great appetizer or fat free lunch recipe.  The perfect dip for veggies, pita bread, or to spread on toast or a sandwich for extra plant based protein.
5 from 1 vote
Prep Time 10 mins
Total Time 10 mins
Course Appetizer, Dip
Cuisine American, Mediterranean
Servings 10 servings
Calories 128 kcal

Equipment

  • Blender or Food Processor

Ingredients
  

  • 2 13.5 ounce cans no salt added white beans with liquid or 3 1/2 cups homemade beans, see note below
  • 2 cloves garlic
  • 2 tablespoons tahini
  • 1 teaspoon paprika
  • 1 lemon juiced
  • 1/2 teaspoon Himalayan sea salt
  • 1/2 teaspoon tellicherry pepper
  • 1/2 teaspoon chili flakes
  • Garnish chili flakes, parsley, and chopped cucumber to garnish

Instructions
 

  • Start by saving the canning liquid from the chickpeas. Place the chickpeas into a strainer over a bowl to catch the canning liquid as it drains. You'll be using the liquid later in the recipe.
  • In a food processor or blender, add the chickpeas and 1/2 cup of canning liquid, garlic, tahini, paprika, lemon juice, chili flakes, salt, and pepper.  Pulse/blend on low speed until the humus begins to thicken and combine. If the hummus is too thick, add 2 tablespoons more of canning liquid until it is a creamy consistency.
  • Place hummus into a bowl or plate, top with more chili flakes, fresh chopped parsley, and cucumber to garnish. Dip away!

Notes

Canned Beans VS Homemade

While I love the convenience of canned beans, I usually cook dry beans from scratch in my Instant Pot.  I use the 8-Quart Instant Pot Ultra, which is larger than standard models (which are only 6 quart) so I have extra room to meal prep and batch cook more meals for the week. The Instant Pot works wonders for cooking dried beans fast, no soaking required! While canned beans are super convenient, they are often loaded with sodium.  If you buy canned beans, I always recommend using a no salt added variety so you can control the amount of salt in your dish. Next time you reach for the canned beans, think about https://amzn.to/3t9a5Oa! Homemade beans are incredibly cost efficient, and you can add seasonings and spices to the beans while they cook for extra flavor.

Nutrition

Calories: 128kcalCarbohydrates: 2gProtein: 1gFat: 2gSaturated Fat: 1gSodium: 119mgPotassium: 36mgFiber: 1gSugar: 1gVitamin A: 50IUVitamin C: 7mgCalcium: 9mgIron: 1mg
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Did You Make This Recipe?Tag me @theherbeevore in your photo on Instagram and I'll feature you in my stories!

This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!

Posted in American, Appetizers, Dairy Free, Detox Recipes, Dip, Easy Weeknight Meals, For Entertaining, Gluten Free, High Protein, Make Ahead, Mediterranean, No Cook Recipes, Oil Free, Pantry Recipes, Side Dishes, Snacks, Summer Recipes, The Herbeevore Recipes, Vegan Recipes, Vegetarian Recipes

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