How to Make a Basic Oil-free Hummus
There are many sources of protein in the plant-based diet, but not many are as versatile and easy-to-use as hummus. As a spread, dip, and sauce, hummus is one of the world's favorite and most-used condiments.
I'd say that it's also one of the healthiest seasonings except that most versions are prepared with extracted vegetable oils. Don't worry, though; we can enjoy a creamy hummus without any refined oil damaging our arteries and clogging our blood.
You may be able to find an oil-free hummus in your grocery store, like Haig's Hummus. If not, you'll just have to prepare it yourself, and you can start with my Basic Oil-free Hummus recipe. For a more variation, try giving it a kick with cilantro and jalapeno, or lighten it with fresh rosemary and extra lemon, or spruce it up with your favorite curry powder.
Basic Oil-free Hummus
By Chef Katie Mae
Makes 2½ cups | Ready in 10 minutes | Stores 10 days in fridge
INGREDIENTS
- ¼ cup tahini
- ¼–½ cup lemon juice
- ½–¾ cup water
- 4 garlic cloves
- 1 teaspoon ground cumin
- 1–2 tablespoons green olives, pitted (optional)
- 3 cups cooked chickpeas (two 15-oz cans, drained and rinsed)
- ¼ cup minced parsley or cilantro (optional)
DIRECTIONS
- Add the tahini, lemon juice, water, garlic, cumin, and optional olives to a blender. Blend well so the garlic is fully broken down.
- Add the chickpeas and blend again until the hummus has your desired consistency.
- Transfer to a small bowl and stir in fresh parsley or cilantro. Serve immediately or store in the fridge to enjoy later.
