Oil-Free Hummus
Kaizen Wellness Recipe
Oil-Free Hummus
A creamy, high-fibre, oil-free hummus that is lower in calories than traditional hummus while still delivering exceptional flavour and texture.
Recipe At A Glance
Servings
Approximately 6 servings
Best For
Dips, spreads & meal prep
Storage
Up to 5 days refrigerated
Oil-Free Hummus
Perfect as a dip, spread, or accompaniment to salads, wraps, vegetables, and baked potatoes.
Ingredients
- 1 x 400g can chickpeas, drained and rinsed
- 60ml (¼ cup) aquafaba (liquid from the chickpea can) or cold water
- 30ml (2 tbsp) fresh lemon juice
- 15g (1 tbsp) tahini
- 1 clove garlic, crushed
- ½ tsp ground cumin
- ½ tsp salt (or to taste)
- ¼ tsp black pepper
- Smoked paprika for garnish
- Fresh parsley for garnish (optional)
Instructions
- Drain and rinse the chickpeas, reserving 60ml of the can liquid (aquafaba).
- Add the chickpeas, aquafaba, lemon juice, tahini, garlic, cumin, salt, and black pepper to a food processor.
- Blend for 2–3 minutes until smooth and creamy.
- Scrape down the sides as needed and add a little extra water if a thinner consistency is preferred.
- Taste and adjust seasoning if necessary.
- Transfer to a serving bowl and garnish with smoked paprika and fresh parsley.
Storage
Store in an airtight container in the refrigerator for up to 5 days.
Not recommended for freezing as the texture may become grainy after thawing.
Serving Suggestions
- Fresh vegetable sticks
- Wholegrain crackers
- Wholewheat pita bread
- Sandwiches and wraps
- Salad bowls
- Baked potatoes
Approximate Macros (Per Serving)
- Calories: ~75 kcal
- Protein: ~4g
- Carbohydrates: ~10g
- Fat: ~2g
- Fibre: ~3g
Kaizen Tip
For an ultra-creamy hummus, blend the lemon juice, garlic, and aquafaba first for 30 seconds before adding the remaining ingredients. This creates a lighter, smoother texture without needing extra oil.
Recipe Complete
Creamy, satisfying, and surprisingly light — this Oil-Free Hummus is a Kaizen Kitchen staple you'll come back to again and again.
