• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pure Kitchen
  • Recipes
  • Nutrition MINI Course
  • Coaching
  • MASTERCLASS
  • Shop
    • Shop Kitchen
    • Shop Wellness
    • e-books
  • About
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • Nutrition MINI Course
  • Coaching
  • MASTERCLASS
  • Shop
    • Shop Kitchen
    • Shop Wellness
    • e-books
  • About
    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Basic No-Oil Hummus Recipe

    Basic No-Oil Hummus Recipe

    Jump to Recipe - Print Recipe

    I love hummus and admittedly eat it almost every single day. It's such an easy, delicious and healthy plant-based protein snack. Seriously who doesn't like hummus (I know you people exist, but you're few and far between)? This basic no-oil hummus recipe right here is the perfect base of all my hummus flavors. 

     

     

     


    basic no oil hummus recipe & hummus wrap lunch idea. | plant-based vegan & gluten-free

    How To Make A Basic No Oil Hummus

    All you do is place all the hummus ingredients into a food processor or Vitamix.Then you will blend everything well until super creamy and not too many large garbanzo beans chunks. Have fun with the flavors - I love sriracha in this recipe. But cumin and smoked paprika used together are really awesome as well. 

     

     

     

     

     


    Basic No Oil Hummus Recipe | vegan plant-based oil-free quick & easy! puremamas.com

     

    Basic No Oil Hummus Tips 

    This recipe is tangy, low-fat (no oil), protein rich and creamy dreamy delicious. There are a few secrets to this dip: a touch of nutritional yeast, a small amount of soaked cashews and lots of lemon juice. I use tahini like most of the hummus makers out there as well. Garbanzo beans are a favorite snacks and so versatile in nature. What is your favorite bean? 

    Side health note: Do you feel like beans make you super gassy or bloated? Truth is - you don't eat them enough (some people are actually allergic to beans though, I'm not talking about you!). So many people need the fiber when they eat protein but meat doesn't have any fiber at all. So the food doesn't move through the intestines fast enough. When those used to eating meat suddenly "cold turkey" (haha pun intended) start on a plant-based diet they complain that they don't like the diet because they can't live with a pooch-y tummy. Good news is - it will go away once your gut gets healthy and you slowly start to get that old food moving out of the intestines. Haha eeewwww! 😝 But it's the truth. 

     

     

     


    Basic Creamy No-Oil Hummus Recipe | plant-based diet, gluten free, dairy-free & delicious. Recipe via puremamas.com

     

     

     

     


    Basic Creamy No-Oil Hummus Recipe | plant-based diet, gluten free, dairy-free & delicious. Recipe via puremamas.com

     

    Now that you got this big old batch of basic oil-free hummus what the heck will you do with all of it? Share it for sure. Make sure every family enjoys your oil-free hummus because it's a really healthy snack. Dip veggies in it or even your favorite chips, crackers or naan. Today I'm going to share my favorite way to eat this basic hummus. My lunch idea adds even more nutrition to your meal. What is it you ask: a delicious veggie wrap filled to the brim with healthy greens! As we all must know by now, greens are also a great form of roughage (great for digestion and moving food through the system) and they are full of micro nutrients, protein, minerals, vitamins, antioxidants and more. 

     

     

     


    Basic Creamy No-Oil Hummus Recipe | plant-based diet, gluten free, dairy-free & delicious. Recipe via puremamas.com

     

    Let me know how you enjoy eating your hummus and what your favorite spices or flavors are to add. If you make my recipe I'd love to see your creations. Please share them with me on Instagram and tag me: @purekitchenblog ! I'd so appreciate it and I will feature your photo in my instagram story! 

     

     

     


    Hummus Recipe & Veggie Wraps-8.jpg

    BASIC NO OIL HUMMUS RECIPE

    Perfectly creamy, tangy, citrusy, and blended to perfection. A perfect base for all your homemade hummus flavor ideas.
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Course Appetizer, Condiment
    Cuisine American, Greek

    Equipment

    • Vitamix

    Ingredients
      

    Basic No Oil Hummus

    • 1 can Garbanzo beans (reserve 1 tablespoon liquid)
    • 1 Lemon juice
    • ¼ cup  Tahini 
    • ¾ teaspoon Sea salt
    • 1 tablespoon Liquid inside garbanzo bean can
    • ¼ cup Raw cashews soaked for an hour in water
    • ¼ cup Nutritional yeast
    • 1 teaspoon Spices of choice or none (smoked paprika, cumin, cracked pepper, sriracha, etc.)

    Hummus & Greens Lunch Wrap (optional)

    • 2 tablespoon Basic No oil Hummus
    • 1 tablespoon Vegan mayo
    • ¼ cup Kale finely chopped
    • 1 cup Red leaf lettuce chopped
    • 1 Carrot shredded or cut into strips
    • 1 Tortilla of choice
    • 1 pinch Sea salt & pepper to taste

    Instructions
     

    Basic No Oil Hummus

    • Place all ingredients into a food processor or Vitamix (I've used a Magic Bullet for his before and it works great). 
    • Blend well until super creamy and not too many large garbanzo beans chunks. 
    • Have fun with the flavors - I love sriracha in this recipe. But cumin and paprika used together are really awesome as well. 

    Wrap Instructions

    • In a bowl combine the finely chopped kale with a drop or two of olive oil and massage it well. This will soften the kale. 
    • Place your tortilla on a flat surface. Spread the hummus and then the vegan mayo. 
    • Place the greens and carrots on top of the sauces. Carefully wrap the tortilla up. 
    • Enjoy and feel free to add your own veggies or flavors or herbs to this as well.  
    Keyword condiment, dip, garbanzo beans, hummus, snack, superbowl snack
    « No-Bake Peanut Butter Cookie Dough Bars
    Coco Haze Superfood Truffles »

    Reader Interactions

    Comments

    1. Tracy

      February 13, 2021 at 8:21 pm

      This is a good tasting hummus! I did add a couple of garlic cloves and about a tablespoon of water. That took it over the top. DELICIOUS!!

      Reply
      • Juli Novotny

        February 20, 2021 at 3:06 pm

        Tracy, that is GREAT to hear. I'm happy you enjoyed the hummus and made the recipe your own 🙂 Thanks for commenting.

        Reply
    2. Bernadette

      April 20, 2021 at 10:21 pm

      What size can, for garbanzo beans?

      Reply
      • Juli Novotny

        July 30, 2021 at 1:56 pm

        Hi Bernadtte,

        Just your standard 15/16 oz size can. Hope that helps. Sorry for confusion.
        Thanks for stopping by.
        -- Juli

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to my 20-year plant-based journey.

    After healing my own auto-immune disease and starting an International food company, I have since made it my goal is to help as many people as I can switch to a more plant-based diet and to make healthier food choices. Certified in plant-based nutrition.

    Join me on this journey; I'm here to serve and help.

    I trust the science that backs it. More about me →

    Shop Kitchen Essentials

    SHOP NOW

    Popular Recipes

    • Superfood Brownies with Sweet Potato and Chocho
    • Air Fryer "Chicken" Flautas [vegan]
    • 3 Ingredient Savory Crepes - GF
    • Cooking The Perfect Quinoa

    Footer


    I got out of my everyday environment. And into a n
    I got out of my everyday environment. And into a new one. Felt so good! Bye 👋🏼 Shell Beach. Thanks for having me. 
-
-
-
-
-
-
#beachlife #winery #foodie #plantbased #manifestation #abundance #selflove #gratitide

    Loved my interview with @lilmixins founder Meenal
    Loved my interview with @lilmixins founder Meenal Lele! she knows her stuff and she’s an awesome person. Her book is a must read for all parents out there! Join us (link in bio to my YouTube channel) as we discuss how to prevent food allergies in babies. And how the mothers gut biome plays a huge role. 💕
#foodallergy #foodallergymom #prevent #allergies #skinhealth #babyrash #eczema #psoriasis #healing #vegan  #plantbased #epigenetics #cleanliving #healthygut #babybiome #gutbiome #pregnancyhealth #healthygut #gutbiome

    Duuuude I can’t get enough of these tahini choco
    Duuuude I can’t get enough of these tahini chocolate chip cookies. They have almost 8 G protein each cookie! 🤯😱 and are free of gluten, dairy, soy, egg, corn, refined sugar, and they are mad with only 5 clean ingredients. Literally GUILT FREE as well. They are great for my autoimmune diet protocol as well. Win win if you ask me. Recipe coming soon. Secret ingredient 🤫 @mikunafoods 
—
-
-
-
-
-
-
-
-
-
#cookierecipe #vegancookies #eggfree #dairyfree #foodie #foodie #foodreview #foodreviews #foodreviewer #food #foodmag #foodscene #foodies
#foodauthroity #foodanddrink #cooking #recipe #cook #plantbased #plantbasedfood
#plantbasedrecipe #chef #vegans #veganrecipe

    🌧 I love rainy days! I made brownies today. The
    🌧 I love rainy days! I made brownies today. They are delicious. Recipe coming to the blog soon. These are made with sweet potatoes and protein powered. Low calorie. High protein. Gluten free. Vegan. Delicious! 
For more delicious recipes and cooking ideas follow @purekitchenblog  and click the link in my bio for free plant based recipe ebooks. 
#brownie #foodreview #foodreviewer #foodmag #foodscene #foodies
#foodauthroity #cooking #recipe #plantbased #plantbasedfood
#plantbasedrecipe #chef #vegan #vegans #veganrecipe

    🙋🏼‍♀️ Huge Chris Stapleton fan here. A
    🙋🏼‍♀️ Huge Chris Stapleton fan here. And passion fruit lover. They are in season and growing all over the place here. ⬇️
Passion fruit water is yet another youth serum. As passion fruit is full of vitamin C, vitamin A, fiber, and minerals like calcium, magnesium, phosphorus, potassium, and folate. These help your kidneys, nerves, muscles, and heart rhythm in big ways.
Your body uses Vitamins C to make blood vessels, cartilage, muscles, and collagen, which keeps skin looking young. It also helps your body heal, lowers inflammation, and protects your cells from damage. When you get enough vitamin C, it lowers your chances of getting colds and certain types of cancers. Vit A is great for eyes, immunity, and cells.
Note: did you know Passion Fruit is actually a berry? The biggest berry you’ll find. 
Follow @purekitchenblog for more recipes, health tips, inspiration and more. 
#foodie #foodreview #foodreviews #foodreviewer #foodmag
#foodauthroity #foodanddrink #recipe #plantbased #plantbasedfood
#plantbasedrecipe #vegan #vegans #veganrecipe

    My favorite breakfast is from @loftycoffeeco and
    My favorite breakfast is from  @loftycoffeeco and it is an Aztec Mocha (spicy & vegan) with plant-based sausage, tomato & avocado! What’s your favorite breakfast?
-
-
-
-
-
-
-
#foodreview #foodie #vegan

    Easy peasy protein shake using @mikunafoods innova
    Easy peasy protein shake using @mikunafoods innovative protein powder. Its unique in that it’s soy and pea free. It uses “Chocho” which is a complete (plant based) protein with 9g per serving. 
This recipe is quick and healthy. 
1/2-1 whole ripe banana 
1/3 c protein powder
1 1/2 c water 
2 Tbsp raw cashews 
1 Tbsp agave or maple syrup 
Pinch of ginger powder, cinnamon, cardamom and nutmeg or pumpkin spice blend 
Add ice if you want it cold. Otherwise blend well and enjoy. 
#plantprotein #foodie #foodauthority #smoothierecipe #veganprotein #vegan #chef #plantbasedrecipe #foodanddrink #recipe #cook #foodmag #proteinshake

    If you’re not ready for change, you’re not rea
    If you’re not ready for change, you’re not ready for change. And that’s perfectly ok. 
Making healthy choices isn’t hard work. You “have time” to choose an apple over a bag of chips. Let’s be real here; you just DON’T WANT TO.  And that alone is totally ok!!
Let’s not shame others choices or pressure another to change. If somebody is not happy where they’re at, or they are sick, or in pain, only then will they start examining their current routines and habits. Anger is a great catalysts for change. It often pushes people out if their comfort zones and into action. 
I often hear “I don’t have time to be healthy”. But what that really means is I don’t want to change or I’m afraid of change. And I’m not ready. Change is what they’re nervous about - not the amount of time it takes to chop up vegetables. 
Be kind to yourself…but be honest. 
Notice what you say you desire (weightloss or more energy) and then really examine your habits. Do you make the choices a “thin” person makes? Do you make the choices a rested high energy person needs to make? This might seem obvious but it’s actually not…so often we overlook this gap. We don’t see it and then we get mad at ourselves. Punish ourselves for “failing” over and over again. 
Once you start paying attention to your actions and habits and line them up with your goals - that’s when the magic happens. 
Yay or nay?
#healthyhabits #weightloss #plantbasednutrition


    More

    Shop

    Work with Juli

    About Juli

    The Facebook Community

    Contact

    • Instagram
    • Pinterest
    • Facebook
    • Mail

    Copyright © 2022 Pure Kitchen Blog

    Terms & Disclaimers