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Easy low fat houmous recipe

Easy low fat houmous recipe

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I make this houmous all the time. It only takes a few minutes to prepare, and it's healthier than shop-bought without the oil. Add more of the reserved chickpea liquid for a smoother dip.

584 people made this

IngredientsServes: 16

  • 1 (400g) tin chickpeas - drained, liquid reserved
  • 1/2 fresh green chilli, sliced
  • 1/2 teaspoon ground cumin
  • 2 tablespoons lemon juice
  • 3 cloves garlic, minced

MethodPrep:5min ›Ready in:5min

  1. In a blender or food processor, combine chickpeas, green chilli, cumin, lemon juice, garlic and 1 tablespoon of the reserved chickpea liquid. Blend until smooth.

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Reviews & ratingsAverage global rating:(361)

Reviews in English (276)


Used different ingredients.This houmous was super easy and so good! I'm a "houmous snob" too. I was skeptical about leaving out the tahini. I added a bit more garlic, a tsp of black pepper, a dash of tamari, and a chopped up spring onion to give it some of the flavours of my fave recipe. Great! I'm getting ready to make my second batch. Thanks for the recipe!-15 Sep 2008


Something else.So I had this tin of chickpeas sitting on my shelf and decided to make some houmous. However, it had to be something simple because I didn't have much else. I found this recipe and gave it a try. In all honesty I did stray from Erin's true recipe, but its close enough to say it was a GREAT basis to start with. I added some extra virgin olive oil (rather than the bean liquid) and salt. Instead of the chilli, I added 1 tsp of cayenne pepper. After blending it all, I tasted it, and added a few shakes of spice as necessary. Also, its a good idea to cover this with clingfilm and then allow it to sit in the fridge for at least an hour so that all the flavours can mellow and mix together!-15 Sep 2008


This hummous was excellent, and received rave reviews from my guests. I didn't miss the tahini, and loved the addition of fresh chilli, it was just spicy enough. Next time I will double the amount of the chickpea liquid to 2 Tbsp. for a more smooth texture. But there will certainly be a next time!-15 Sep 2008

In the past, if we were in the grocery store you could almost bet that one of us would throw a tub of hummus into our cart. That was until we figured out this simple hummus recipe that we honestly believe is better than anything we could have found at the store. Bonus it’s made with real and healthy ingredients, plus it is vegan! (For another easy bean dip, try our Sweet Onion Black Bean Dip.)

What is Hummus?

Just so we are all on the same page, let’s talk about what hummus is. If you aren’t familiar, hummus is a delicious spread or dip made from chickpeas, tahini, lemon, and spices. It’s commonly eaten in the Middle East and the Mediterranean. Here in the US, you can find store-bought versions at the grocery store, but we think you should skip those and make your own. Let me show you how!

Hummus Ingredients

Chickpeas (or garbanzo beans) are the base for hummus. The softened beans breakdown into a smooth paste. You can use canned or home-cooked chickpeas in our recipe. I use them interchangeably and give home-cooked chickpeas a slight edge when it comes to the flavor (here’s how I cook dried chickpeas).

Tahini is a paste made from ground sesame seeds and it makes the hummus taste incredible. You can buy tahini at the store or you can make it yourself. To make hummus that’s 100% from scratch, we use homemade tahini. It’s ridiculously easy to make yourself. Here’s our tahini recipe with a video showing how to make it. It lasts up to a month in your refrigerator and our recipe makes enough tahini for two batches of hummus.

Making hummus without tahini: In the hummus-loving world, there are two camps. Some love the zesty, tangy flavor of tahini, others could really go without it. We like it both ways, but for the best hummus rivaling our favorite brands in the store, we include tahini. If you want to make hummus without tahini, simply leave it out. A chickpea purée without it is still quite delicious. Just add more olive oil. Another option is to use a natural unsweetened creamy peanut butter in its place.

Fresh lemon juice is really important for excellent hummus. Bottled lemon juice does not taste nearly as good.

Fresh garlic adds a little spice and zest. I add one small clove and find it’s just right. You can also experiment with using roasted garlic for a roasted garlic hummus. You can see how we roast garlic here.

Ground cumin and salt help to make it taste amazing and the cumin adds a little more spice and richness.

Olive oil makes the texture of the hummus luxurious. We also add a little drizzle to the top of the swirly hummus when we serve it. I really like using fruity, light flavored olive oils when making hummus.

In addition to the ingredients above, you can add more flavor and ingredients to your hummus. I love adding roasted red peppers for a red pepper hummus, but olives, pine nuts, and extra spices are also great options.

So, What’s The Secret For Making The Best Hummus?

It’s simple really. It’s the order in which you add ingredients to your food processor. Seriously, it’s that easy. Tahini and lemon juice go in first. Then before you add anything else, turn on the food processor and let it run for a minute or so.

See the photos below? In the first one, we’re pouring tahini into a clean food processor. After a minute of being whirled, whipped, and creamed in the food processor it turns into the paste you see in the next photo. It’s lighter in color and much thicker.

For the creamiest hummus, we add tahini and lemon juice first. After a minute of processing, the tahini and lemon juice turns into a thick, whipped paste.

From here, you can add ingredients as you will, but make sure you stand back and let that food processor run — we’re talking a minute of running after adding each ingredient.

Cold water is our last trick for fluffy, creamy, whipped hummus. After all the ingredients are added and we’ve processed into a smooth paste, I love to drizzle in some cold water with the processor still running. The water (and extra process time) turns the already pretty smooth mixture into a fluffy, luxurious dip!

Do You Need To Peel The Chickpeas?

Another trick for the smoothest hummus is to remove the skins of each chickpea. We’ve done it. For one can of chickpeas, you’re looking at about ten minutes to remove all the skins. We really didn’t want to add the extra time to our hummus recipe below, but just to make sure, we tried it both ways — skinless chickpeas and chickpeas right out of the can.

In the photo below, the spoon of hummus on the left used skinless chickpeas. The right came from chickpeas straight out the can.

You can see, even from this photo that the skinless chickpeas made for a slightly smoother hummus, but in our opinion it really wasn’t enough of a difference to warrant ten minutes of skinning chickpeas.

Left: Hummus made with peeled chickpeas | Right: Hummus made with skin-on chickpeas

Did you know it’s easy to cook dried chickpeas? You can use canned or home-cooked chickpeas for this hummus recipe. To see how we cook dried chickpeas, see our simple tutorial here. We have included three methods including how to do it in a slow cooker.

Here’s what our hummus looks like after adding the water. So smooth!

What Our Readers Are Saying

If you don’t believe that our recipe helps you achieve perfect hummus at home, take a look at what our readers are saying about the recipe! More reviews are in the comments section below.

“What a great recipe! My hummus turned out just perfect!” – Kelsey

“This is the best hummus recipe I have ever used.” – Denise

“This recipe is exactly what it promises to be, better than store-bought. I’d go so far as to say it’s the best hummus I’ve had and who would have thought it’d be so easy to make.” – Gabriella

“I have made hummus forever and never, ever had this wonderful, creamy and delicious result. Thanks so much!” -Cindy

More Easy Hummus Recipes

Did you enjoy our easy hummus recipe? Might we suggest you take a look at more of our easy appetizer recipes.

  • Try our Easy Hummus Recipe with Spiced Beef, we use the same method for making hummus, but spoon spiced beef (or lamb), feta cheese, and fresh mint on top.
  • Our Roasted Red Pepper Hummus is extra creamy with roasted red peppers added.
  • We love these Chicken and Hummus Lettuce Wraps because they are easy, healthy, and so tasty. There’s extra smooth hummus on the bottom, fresh cucumber, bell peppers, parsley, feta cheese, chicken, and a drizzle of tahini sauce on top.
  • These Mini Appetizer Cups are filled with hummus, cucumber, and a little tomato.
  • Or, try making this Dreamy Tahini Sauce which can be used on just about anything — salads, vegetables, meats, falafel and much more!
  • Our hummus would also be amazing served next to these Crispy Homemade Falafel!

Recipe updated, originally posted October 2012. Since posting this in 2012, we have tweaked the recipe to be more clear and added a quick recipe video. – Adam and Joanne

2. Lemony Kale Chickpea Avocado Salad

I love this recipe because it contains chickpeas, garlic and nuts, three of the most powerful cholesterol-reducing foods. Olive oil and avocado are both rich in monounsaturated fats, which also help to lower cholesterol, as well as keeping you feeling full for longer.

You can use it as sandwich filler instead of a standalone salad, and if you use wholemeal bread, then you will be increasing the cholesterol-lowering effects even more. You could also have it with cholesterol-friendly salmon or chicken, to increase the protein content.

Click here to see the recipe by ‘The Kitchen Girl’

Oil-free Super Garlic Hummus (Low Fat, Vegan)

My favorite hummus from a store comes from the deli counter of a small local shop. The owner confidently states “If you come back for anything, it’ll be for the hummus.” He was right. The first thing you notice is the GARLIC. It punches you right in the face, but it’s absolutely delicious! I was determined to try making a homemade version just as garlicy, and I believe this recipe just about achieves that goal!

This smooth hummus is loaded with spicy garlic to make it a flavor powerhouse. Bright citrus notes round it out. Easy and inexpensive to make!

The texture of hummus can be affected by oil (or the absence of it), and because this recipe is oil free it may not completely have the texture you are used to with hummus that uses oil or a bit more tahini than this one. But this garlic hummus is very creamy, and it will become a bit “thicker” in texture after you chill it in the refrigerator. If you do not want to use tahini (tahini is not oil, and does not contain it unless a manufacturer adds it to the product – tahini is ground seeds), you can substitute aquafaba. Aquafaba is the liquid from the can of chickpeas or from cooking the chickpeas if you made them from scratch.

Whether you use canned chickpeas or ones made from scratch can somewhat alter the texture of your hummus too. Both will work fine. The hummus in the photographs was made using chickpeas prepared from scratch (dry chickpeas), cooked using an InstantPot.

Our 19 Favorite Hummus Recipes

Hummus is a spreadable dip that is traditionally made from chickpeas. (In fact, hummus is the Arabic word for chickpea.) It's also one of the oldest foods known to humankind, dating back to ancient Egypt.

Hummus is probably one of the best known Middle Eastern foods, due to its popularity worldwide. This chickpea-based dip can be found in most grocery stores in North America and on many non-Middle Eastern restaurant menus.

If you frequent Middle Eastern restaurants and eat hummus, you know that hummus tastes different everywhere. Some types of hummus have a zesty lemon flavor, some have a strong garlic flavor, some hummus dips are mild, and yet others are spicy. When making your own hummus at home, you'll want to keep your own taste buds in mind. Part of the fun of making hummus is that it's a versatile recipe, that you can adjust easily to suit your own culinary preferences.

Hummus is perfect for enjoying as an appetizer with pita wedges, crackers, tortilla chips, or vegetable sticks. You can also use it as a flavorful condiment for sandwiches and wraps. Also, you can even freeze leftover hummus.

When serving hummus as a dip, you can drizzle a bit of olive oil on top or sprinkle it with Parmesan cheese or red pepper flakes for a more interesting presentation. Other add ons include roasted garlic, preserved lemon, chili oil, green salsa, and smoked paprika. Serve hummus in brightly colored bowls to add excitement.

Here are some excellent hummus recipes that have a variety of ingredients to make traditional Middle Eastern hummus even more enticing.

Low-Calorie Hummus – Best Hummus Recipe Ever

This low-calorie or light hummus is the best hummus recipe ever!

I am normally careful with things like best ever, ultimate and so on but in this case, I cannot help it. There was never a better hummus for me and trust me, I made and ate lots and lots of them, endless variations of it, with chickpeas or beans or lentils, with red peppers or turmeric, with sesame paste or peanut butter, I even put feta or cream cheese in it.

Not to mention the constant changing of the spices: cumin, coriander, paprika, even garam masala, or another curry powder.

I really love all of them, but this low-calorie hummus, cannot be topped, in my opinion. Could be the garlic in it or the nigella seeds that add a little bit of something else, its creaminess &hellip. I don&rsquot know, probably the combination of them all.

And not to forget that it is a low-fat or low-calorie hummus, made with 1 tablespoon olive oil and 1 of tahini, and it has only about 60 calories per serving.

Not many hummus recipes can keep up with that, most of them contain loads of oil and tahini. Still extremely delicious, but not so light on the hips.

I always make quite a huge batch of low-calorie hummus, as it keeps in the fridge for about a week. We have it on bread and with bread chips, as a dip for veggie sticks, as a side dish for köfte (Turkish meatballs) and turkey skewers. It is amazing every time!


Fridge: Hummus is best stored in an airtight container in the fridge for up to 3-5 days.

Freezer: You can freeze hummus up to 3-4 months in an airtight container. Put it in the fridge to thaw, and mix well before eating!

Will Hummus Make Me Gassy?

Like other legumes, chickpeas (A.K.A. garbanzo beans) may cause gas if you are not used to eating them. 💨

If you find that hummus is making you gassy or bloated, try eating just a little at a time. Your stomach will adjust to accommodate your new favorite snack.

Can I Leave the Tahini Out?

Some people may want to skip the tahini if you are following a super low-fat diet or simply don't like the taste. This recipe will still be delicious if you don't add the tahini.

Adding Other Flavors

You can add spices to your preference. Cumin is a great addition to hummus. More ideas: everything bagel seasoning, chili powder, extra garlic, olives, spinach, etc.

You can even use half chickpeas, half black beans, and some taco seasoning to go for more of a southwest-style oil-free hummus.

Member Ratings For This Recipe

I just made this and it's great! I used only 1/2c of NF yogurt and upped the garlic (and no salt) and it was exactly what I wanted! Thank you :) - 4/28/09

Incredibly bland. I added extra chick peas - to balance the runniness of the yogurt, added a little more lemon juice, lots of cumin, some pepper (black and red) and more garlic. - 8/13/08

Finally! Someone says what the serving size actually is! THANK YOU. - 7/15/11

This was very easy & very good. I just recently tried hummus (didn't even know what it was) & it is just the thing for that after work snack to hold you over till dinnertime. - 10/28/08

You can also make hummus without yogurt, or tahini, just put, garbanzo beans, 1sp olive oil, garlic, the liquid from the can of beans, salt, pepper to taste. You can add any spice you want..I like dill it tastes really good. - 4/14/08

5 Healthy Hummus Recipes

Ever bought some hummus and wondered if you could make your own? Now you can! Here are 5 simple, healthy, and delicious hummus recipes.

Hummus: the hero of the veggie tray. This ancient, traditional Middle Eastern spread is delicious, and pairs well with just about everything. Although its yummy taste makes it a popular snack choice, hummus is also a wise option because of its nutritional value.

Hummus is made primarily of chickpeas, aka garbanzo beans. And chickpeas are just awesome. They provide a hefty dose of protein&mdashone cup of garbanzo beans contains 15 grams! They're also a good source of dietary fiber and micronutrients such as copper, manganese, and folate.

By blending chickpeas with other ingredients such as garlic and olive oil, you get the wonderful combination of flavor and health called hummus.

If hummus is a regular in your fridge or it's your trademark party dish, why not try making your own? You could save some money and get creative. Here are five super-simple, healthy hummus recipes!

1. Traditional Hummus

You can't go wrong with this traditional hummus recipe. With simple ingredients that produce a fresh, light flavor, this recipe is sure to be a crowd favorite.

2. Peanut Butter Hummus

Now, we know what you're thinking: Peanut butter hummus? Gross. It may seem strange, but it's actually a tasty treat! Give it a try and you'll be surprised.

3. Guacamole Hummus

Guacamole is tasty, and so is hummus. Combine the two and you have an epic flavor party! Pair this awesome dip with gluten-free black bean chips and salsa, and you could open up your own restaurant.

4. Pesto Hummus

This Italian/Middle Eastern fusion will knock your socks off. The excellent flavor combination is unique, and so wonderfully palatable that even kids will like it!

5. Ranch-Style Hummus

Add some parsley, dill, and garlic salt to chickpeas and you have yourself an American taste twist. This recipe has almost no fat and fewer calories than the others recipes, so you can even enjoy it if you're on a diet.

Basic, Oil-Free Hummus

Basic Oil-Free Hummus | Brand New Vegan

I take a large bowl and a colander, and I drain two (2) 15oz cans of chickpeas. Do not throw the drained liquid out. It’s called aquafaba and can be used in many other recipes. You’ll need to save about 1/2 cup for this recipe and the rest you can freeze (or toss if you’d like).

Rinse the chickpeas well and toss them into your blender.

Add 6 Tbs of that bean liquid (aquafaba) to make it easy to blend, and the rest of the ingredients down in the recipe box below.

Here’s the thing about this recipe….

ALL of the remaining ingredients can be tweaked to your own individual taste. Like more garlic? Add it. A little more lemon? Add it. Cutting back on the salt? Go ahead.

We’re all different and have different tastes, so feel free to play around with the amounts.

What I give you is the way MY family likes it.

I would maybe start with 1/2 the amount called for with the lemon, garlic, salt, etc.. And work my way up to the amounts I have listed. You may like less cumin or more onion powder, and that’s perfectly fine.

I should also say, I used jarred minced garlic rather than fresh. 1 Tbs of fresh garlic might be more pungent than the jarred – don’t know.

As they say…. make this your own.

With all THAT said…..all that’s left is to blend all those ingredients until smooth, stopping to scrape down the sides a few times.

Serve it with your favorite crackers, veggie sticks, on a sandwich, however you like it.

And before I forget, try sprinkling a little Tajín on top for a garnish. It’s that bottle of Mexican Spice powder many of us have in the back corner of our pantry. It’s basically dried chiles, salt, and lime. It adds a really nice flavor and a little kick to the hummus.

Until this quarantine is over, I will continue to try and give you more easy, pantry-friendly recipes. With the restaurants closed, many people are having to cook at home, so it’s my goal to show you how easy it can be to make delicious, healthy food right in your very own kitchen.

Stay safe – wear those masks – and wash those hands, and we’ll see you next week.


Recipe Summary

  • 1 (15 ounce) can garbanzo beans (chickpeas), drained
  • 3 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • ¼ cup water
  • 3 cloves garlic, crushed
  • ½ teaspoon ground cumin (Optional)
  • 1 pinch paprika
  • 1 sprig fresh parsley, chopped

Place garbanzo beans, tahini, olive oil, lemon juice, water, garlic, and cumin into a food processor and process until smooth, about 1 minute. Transfer to a bowl and sprinkle top of hummus with paprika and fresh parsley.