Foodie Fiasco

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Healthy (Oil Free) Hummus

Filed Under: Almond Milk, Appetizers and Sides, Chickpeas, Condiments and Spreads, Gluten Free, Grain Free, Low Carb, No Bake, Recipe Makeover, Recipes, Snacks, Sugar Free, Under 50, Vegan

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Things are happening! Let’s eat some hummus and talk about it.

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First off, this hummus is perfection. I know because I had 9 fabulous taste testers who said so. (NINE. And there are 19 chefs total in the Foodie Fiasco Test Kitchen because I’m the luckiest person alive.)

Considering my standard for hummus was set in the Middle East (i.e. the literal Mecca for hummus), this recipe needed to be pretty darn spectacular. Tasting all the incredible hummus of Israel made me think there was no way I could recreate this at home, especially not healthfully.

Challenge accepted.

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If you’re anything like me and have -7% self-control when it comes to hummus, any recipe I make needs to be low calorie and completely skinny jean friendly.

Thanks to the creaminess of chickpea and the perfect flavor balance of roasted sesame seeds, fresh lemon juice, and good sea salt, I present to you the last hummus recipe you will ever need. It’s only 20 calories a tablespoon and it’ll do your Middle Eastern friends proud.

Challenge = victory.

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So I’m shifting my priorities. I have to. I have to work harder on this site because I love you guys, I have to focus more so I can sleep sometimes, and I have to do better. Here’s what’s going on in this neck of the woods:

  • I made hummus. It rocked. You should make it now.

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  • I am taking 4 honors/AP classes at the eighth most difficult high school in the country. (Thanks for the ranking Washington Post. We all feel so much better about ourselves now.)
  • I work most of the time, sleep none of the time, procrastinate some of the time, and drink coffee all of the time.

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  • The website is still broken. I hired a fabulous designer who doesn’t actually develop websites, so I decided I could do it myself. Bad. Wrong. Very wrong. After over a month and a half of hours of effort in vain, I need to hire yet another person to do it.
  • If you need a good laugh, look no further than my hilarious incompetence in programming. I’ll literally not do anything, and stuff just starts breaking. My entire email account managed to delete itself, the comment section decided to just not come to party on a few posts, multiple plugins are like having seizures and breaking things, and the bottom of the website decided to show up on the side of the website because why the heck not.
  • And then the high school junior hired someone else to handle it. Because Lord knows she has no idea what’s going on.

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  • I also auditioned for a professional poetry troupe on a whim… and made it. I’m a poet and I didn’t know it! Roses are red, violets are blue, and I’m psyched about all of it. Unfortunately, now this is hours more of rehearsal per week that I already didn’t have time for. Plus they’ll kick me out when they see how many sentences I’ve ended with prepositions.
  • I had my first real relationship, full of sweet nothings. I had my first real breakup, full of nothing sweet.
  • I also have to let myself grow up. I have to let myself be a child who does taxes and an adult who goes trick or treating with her friends (we also go to the mall way too much). I’m like 17 stereotypes rolled into one and I love it.

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  • In the midst of all this growing up and taking flight and whatever, I have to focus on what’s truly important. I have to decide what’s truly important.

And I choose this.

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Obviously I’m still going to school, but I choose to focus on this website.

I choose to focus on this job, because it’s never been a job to me.

I choose to focus on you, because the fact that you’re reading this today has changed my life.

Foodie Fiasco reached its 6 millionth person a few days ago. SIX MILLLION PEOPLE. That’s a lot. And I want to share this message, this dream, this low calorie hummus with as many more people as possible.

Please make this hummus, share it with people you love, and know you’re making a little adult-in-training’s dream come true.

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Thank you so much to Chefs Malena, Bri, Katie, Haley, Jessica, Katie, Margaret, Claire, and Cynthia for testing this recipe!  Guys, there people rock. Here are some of their notes:

“I made two batches (whole sesame seeds, no tahini): one with the full amount of sesame seeds, and one with half the amount of sesame seeds. Both were amazingly flavorful, but the one with half the amount of sesame seeds had a bit less kick (obviously) and didn’t pair too well with really flavorful snacks. I tried it on a sandwich with spinach–delicious. Carrots–kinda lost some of the taste. Whole wheat pita chips–delicious. Celery–delicious. I think if you have readers really trying to cut back on fat, half the amount of sesame seeds will definitely do the trick and still taste GREAT. I also added a few whole sesame seeds on top before eating and it still held up a great flavor.” -Katie

“I love garlic hummus so I added in 1/2 tbsp of garlic powder. I wanted to experiment with not adding any sesame seeds or tahini paste to make the fat content lower. Instead of using sesame/ tahini I added in 1 medium sauteed onion, 3 tbsp of plain fat free greek yogurt, 2 tbsp mustard, 1 tbsp dry basil and 1/2 tbsp dry dill. The mustard and the greek yogurt binded the chickpeas together and created a creamy effect. The additional herbs really brought out a lot of flavour in the hummus.” -Jessica

“LOVED IT! I have already made it 3 times and will probably be making it again soon!” -Haley

“Used half the sesame seeds and some lemon zest because it was there. And the result was less dry of a hummus.” -Katie

“Instead of 2 tablespoon of tahini or the 1/4 cup sesame seed options I used 1 tablespoon of tahini and 1 of 1 tablespoon sesame seeds. I also didn’t have any fresh lemons so I used 2 tablespoons of bottled lemon juice. I also had run out of milk that morning so I used water instead and it didn’t seem to make a difference at all. The final product was awesome! I had it on a wholemeal roll with avocado, baby spinach and grated carrot and ended up going back for more! It was creamy, smooth and tasted like the store-bought products.” -Bri

“I thought it was fabulous! It was SUPER garlic-y which was the opposite of a problem for me since I adore garlic, but others might not, so you may want to say 1-2 cloves rather than a firm 2. But overall the texture was amazing and the flavor was heavenly!”- Malena

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4.0 from 4 reviews
Healthy Oil Free Hummus
 
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Prep time
Total time
 
Author:
Yield: 1½ cups
Ingredients
  • 1 (15 ounce) can chickpeas or 1¾ cup of fresh cooked chickpeas
  • 2 cloves garlic
  • 2 tablespoons almond milk
  • juice of half a lemon
  • 2 tablespoons tahini (sesame seed paste) OR ¼ cup sesame seeds
  • salt + pepper, to taste
Instructions
  1. If using canned chickpeas, drain, rinse, and set them aside.
  2. Add the garlic cloves to the bowl of a food processor and pulse until finely minced. Add in chickpeas and pulse until the chickpeas are finely chopped.
  3. Add in the almond milk, lemon juice, and tahini and process until the hummus is creamy and completely smooth. Salt and pepper to taste. Top with a sprinkle of paprika and maybe even a splash of good olive oil, serve with your favorite crudites, and devour.
Nutrition Information
Serving size: 1 tablespoon Calories: 20 Fat: 0.9 grams Net Carbs: 2 grams Fiber: 1 gram Protein: 1.1 grams

 


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How do you like to serve your hummus?

I love mine with carrots. I’m literally turning orange. (Um, no complaints there. I’m the color of sunshine!)

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Comments

    • Isn't it crazy, Ann?! If you happen to be friends with a Food Network producer, please don't hesitate to let us know;-) Foodie Fiasco would be a really cute show...
      Reply

      • i dont know a soul at food network but i would think if you send them a video or 2 and direct them to the website.... they might be curious. Kelly is a cute girl and has an amazing personality.... it might translate well to TV. LOL she needs to check into it. i think TONS of people would want her recipes because everyone is trying their best to keep weight and health in check. as a diabetic.... i LOOOOVE her grain free coconut flour and sugar free recipes. the microwave baking makes it super easy to have treats anytime i want. i dont have a weight problem but i am diabetic ... so sugar... and anything that makes sugar.... like grains.... are not in my diet. i am sure there must be loads more people like me who need her creative sweet treat recipes. please let her know she is most appreciated for that reason as well. i do hope that someday she will make it to TV ! the recipes are wonderful !!!! find out who to send the videos to ! and good luck !
        Reply

        • Kelly is a fantastic human, and I undoubtedly agree that she could create a successful television show! People with dietary restrictions face too many roadblocks during their eating experiences and too few places to roam and experiment with cooking. Foodie Fiasco is like a safe haven for those who are constantly struggling to bake with endless substitutions! Perhaps she could start with a YouTube channel and then work her way up...we shall see what happens! You are also valued here at Foodie Fiasco, Ann! Thank you for your considerate comments:-)
          Reply

    • Thank you for your kindness, Mia!! If you like Foodie Fiasco, then you must be an amazing girl as well!;-) I hope that you keep rocking and rolling right alongside us!
      Reply

  3. A while back I convinced my hubby to switch from "rich" dips to garlic hummus. However, that stuff is EXPENSIVE for me because he eats lots and lots of it and looks forward to other stuff he can put it into (like on baked potatoes, or adding a layer of hummus on a meat sandwich, or just munching down on chips, etc. I will be able to make "Hummus Galore" and not go broke doing so with your recipe! Have not made it yet, but you can be sure I will (probably tonight). I was so impressed with your 6 M views. Since you are bright and pretty and eloquent and mad about cooking good things for us with "limitations", are you sure you should not pursue television as your method for sharing? You'd be a sensation, I'm sure.
    Reply

    • Thank you endlessly for your kind words, Mary! Hummus costs easily add up when the taste of the spread is so deliciously(but horribly, for the wallet) versatile. Now you don't have to let anything rain on your parade of hummus except for your tears of joy; tears of joy that I recently shed while reading your comment! You sound like a wonderful woman. A television show is a radically awesome idea! We shall see what happens, but don't worry- we won't forget the little people;-) Please let us know how you like the recipe! Enjoy!:-)
      Reply

  4. Hey Kelly. I saw that you said your e-mail account deleted itself? I'm not sure if you can contact me there in that case, but if there's anything I can do to help with anything, let me know.
    Reply

    • Thank you for your obliging offer, Claire! The situation is currently under control, but you will be notified if needed:-)
      Reply

  6. Ahhh! I'm such a hummus addict! No hummus stands a chance when I'm around! I will eat this entire batch in one sitting and then make another one and eat that too! When I first started making hummus I would put so much olive oil in it, but I've been enjoying it so much more since I stopped all that nonsense! And I can feel better about eating all of it! Congratulations on having 6 million visitors!! That is so awesome! Wow, it sounds like you are so busy with classes and poetry (that is awesome!) and blogging! Blogging takes up so much of time free time, but is so worth it! Although, I also really hate the tech part and wish I could just be smarter or hire someone to do it all for me :)
    Reply

    • Thank you for your good wishes, Izzy! Hummus addicts are the best kind, in my humble opinion(a Hummus-olic x10). Life is simply better with a little (lotta) bit of hummus in it, wouldn't you agree? Hummus for humans. It's pretty catchy, which is definitely a sign that it is true;-) I agree that pursuing your passions is important! And your blog is gorgeous, so whatever is going on at your blog's tech front seems to be going well!
      Reply

    • Thank you for your kind words, Meghan! Here's to six million viewers(holy cow), and here's to many more *clink*! Hope that this hummus makes you hum with happiness:-)
      Reply

  9. Wow..and I thought I was working hard! And I agree, suddenly finding out that my high school is the hardest in the country would not exactly be comforting :P Especially with 4 AP classes, because, wow. Sending you internet hugs and well wishes! :)
    Reply

    • Thank you for your warm wishes, Baby June! Please give yourself an internet hug from Foodie Fiasco:-) I'm sure that you are working hard, as well! Let's finish this year strong together(keeping our strength up with delicious FF recipes, of course;-))!
      Reply

  10. I love hummus. Right now we are getting garlic hummus that is 20 calories a tablespoon, too! I have always wanted to make homemade hummus and just test it out. Did you now that the Mediterranean diet is supposed to be very healthy even though it relies much on olive oil? But they do not have much sugar in their diets and I think people are starting to realize that added sugar might just be more dangerous than all the fats. I will try this recipe soon, hopefully! See ya!
    Reply

    • I'm glad that you have a hankering for hummus, Sydney, because this recipe would love to be made by you! I have heard rumors about oil-heavy diets that somehow keep their users incredibly fit. I think the key is listening to your body and trusting it when it tells you what it does and doesn't crave. For some, oil may be their saving grace and for others it may make them grumpy and break out like mad! However, in order to listen to your body I think it's also important to detox a bit first, especially from sugar, so that your body's natural sensors aren't backed up with junk! Have you seen the movie Fed Up? It's based on the scientific evidence that a reliance on sugar is what's causing this massive rise in obesity. What do you think?
      Reply

  11. I found out about your site after receiving an email from you. 6 Million views... that's incredible! I love your blog and am seriously trying this hummus recipe tomorrow! If you still need help with your blog design, please let me know!
    Reply

  12. Hey there! I just discovered your blog amidst a stressful period of exams, deadlines and moving to a new place and I am so thankful I stumbled upon your wonderful recipes. I really like how your recipes are simple, healthy, and relatively inexpensive for students like me on a budget. I have been following many food blogs but is sometimes overwhelmed by all the expensive organic ingredients that they so often stress about.. I know it is good to opt for the healthiest options but sometimes it gets really hard especially for us surviving with a low budget but still strive to eat as healthy as possible. Thank you so much for sharing with us your hard work, and I am so going to make this hummus tomorrow because I honestly need some healthy food to snack on right now :) Take care
    Reply

  13. I have been searching for an oil free hummus recipe that is as good as the real deal. This recipe is simple and delicious! I make hummus every week for my boyfriend and I, and most recipes taste weird or are watery. This has become my weekly recipe! I love your other recipes as well. Good luck!

    Reply

  14. i just made this recipe, but I halved it and used lentils instead of chickpeas to up the protein. It tastes absolutely delicious! I also added a banana pepper; if you like spicy, I highly recommend!
    Reply

  15. Made it exactly to recipe at first and it was absolutely awful. By the time I was finished, I'd quadrupled the garlic, added another 1/4 of a lemon, 1t of cumin, 1t of paprika. Then it was perfect. I also increased the chickpeas because the 1/4C sesame seeds was overwhelming the flavour. I started with 1 cup dried chickpeas which cooked up to about 2.5 cups, and I ended up using all of them. Also needed quite a bit of water to get it to a good consistency, and it's still pretty thick. In the end, my recipe was more like: 1 cup dried chickpeas, cooked 2-4 Tbsp minced garlic (I use Kirkland because it's cheap and packed in water) 2 Tbsp almond milk (I would leave this out next time) 1/4 cup sesame seeds, pre-ground to paste in a coffee grinder 1 tsp cumin 1/2 tsp paprika 1/4 tsp salt 1/2 tsp pepper

    Reply

  16. Please note, those of you looking (as I am) for an oil-free hummus recipe, that any that include tahini are not oil-free. Tahini is nearly 60% sesame oil, and while there is less of it in this recipe than most, about 40% of its total calories are still from fat.
    Reply

  17. Best oil free hummus I have ever tried!!! Added some paprika and maybe a bit more almond milk- sooooo good!!! Will double it next time (just made it and it is almost gone :-/) Thank you for the awesome recipe, Kelly!!!

    Reply

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