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Low oil aquafaba hummus sprinkled with paprika

I Can’t Believe It’s Low Oil Hummus

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This I Can’t Believe It’s Low Oil Hummus recipe uses both Chickpeas/Garbanzo beans and Cannellini beans. The Cannellini beans add a buttery flavor. The aquafaba (bean water) from either can of beans is used to replace the olive oil used in traditional hummus recipes. You won’t miss the oil, this hummus is rich and dreamy.

Tahini

There is some oil in tahini which is why this isn’t considered an oil-free recipe. You can buy or make your own tahini. Making your own tahini is a great way to control the amount of oil in the tahini.

Update: you can purchase Oil-Free Tahini from Whole Foods. This recipe can be made oil free if you use Oil-Free Tahini and the lesser amount of raw garlic.

Raw or Roasted Garlic — Dealer’s Choice

If you want a fresh, zesty garlicky flavor to your hummus you can use 1 – 2 teaspoons of raw or jarred garlic. I recommend starting with one teaspoon (or one clove) and adding more if desired. Raw garlic can vary in strength.

When I want my hummus to have roast-y garlic flavor, I use extra garlic (about 2 TBSP) and roast it in a pan with a teaspoon of Earth Balance. I sometimes use fresh garlic and other times I used minced garlic from the jar. When pan-roasting the garlic, cook at medium-low to medium. Sauté until it starts to turn a nice amber color. The word amber always reminds me of Jurassic Park. Oh, and the smell of sautéed garlic is heavenly.

Garlic turning amber in the pan
Garlic turning amber in the pan

Aquafaba

Literally, aqua = water, faba = bean or “bean water”, this stuff is amazing. It can be whipped into meringue, used in vegan mayo, or infused with cream of tartar and used in baking. For this recipe, you don’t need to whip the aquafaba, only add it to the rest of the ingredients and process. Usually, the aquafaba used comes from chickpeas. However, in this recipe, you can use the aquafaba from either can of beans.

The amount of aquafaba used depends on the texture you are after. If I’m serving hummus a dip I use less aquafaba for thick hummus. If I am adding the hummus to a power bowl or drizzling it over roasted, diced sweet potatoes I make it runnier and more sauce-like using more aquafaba.

Food Processor or Blender

I prefer making hummus in the food processor. It could be an issue with my Blendtech blender, but it usually forms an air pocket near the blade and requires more spatula-work than I would prefer to blend it up. In the food processor, there is very little spatula work required.

Salt

If your cans of beans have added salt, I recommend tasting the hummus before adding additional salt. If your beans do not have added salt, I recommend starting with a 1/2 teaspoon and then gradually adding more if desired.

Ingredients for I Can't Believe It's Low Oil Hummus
Ingredients for Hummus

Let’s Make I Can’t Believe It’s Low Oil Hummus

First, drain the cans of beans, saving the liquid (aquafaba). Rinse off the beans if you would like.

Now, add all ingredients to the food processor, keeping in mind that you might not need salt and you may want to start with less aquafaba, adding more later.

Hummus on grilled bread topped with Garlic Shake and basil
Hummus on grilled bread topped with Garlic Shake and basil

Process or blend to desired consistency. Serve or store and refrigerate.

Kale, roasted portobellos avocado slices and hummus on a plate
Kale, roasted portobellos avocado slices and hummus on a plate
Low oil aquafaba hummus sprinkled with paprika
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5 from 1 vote

I Can’t Believe It’s Low Oil Hummus

Easy, rich and dreamy low oil hummus
Course Appetizer, Dip, Sauce, Side Dish
Cuisine American, Mediterranean
Keyword aquafaba, garlic, low oil, vegan
Prep Time 5 minutes
Total Time 5 minutes
Servings 8 servings of 1/2 cup
Calories 136kcal

Equipment

  • Food processor

Ingredients

  • 425 g chickpeas (a 15 ounce can) no salt added if possible, drain and reserve liquid
  • 425 g cannellini beans (a 15 ounce can) no salt added if possible, drain and reserve liquid
  • ¼ – ½ cup aquafaba (bean water from cans)
  • 2 TBSP pan-roasted garlic, pan-roasted in 1 teaspoon Earth Balance or 1 – 2 teaspoons if not pan-roasting
  • 1 teaspoon Earth Balance for pan-roasting the garlic, omit if using a less raw garlic
  • 1 teaspoon cumin powder
  • ½ – 1 teaspoon salt if your chickpeas and cannellini beans have added salt, do not add salt until you've tasted the hummus
  • ¼ cup lemon juice approximately the juice of one lemon
  • 2 tbsp tahini
  • 1 teaspoon ground black pepper

Instructions

  • Drain the cans of beans, saving the liquid (aquafaba). Rinse off the beans if you would like.
  • Add all ingredients to the food processor, keeping in mind that you might not need salt and you may want to start with less aquafaba, adding more later.
  • Process or blend to desired consistency. Serve or store and refrigerate.

Notes

Nutrition Information is approximate.
Raw or Roasted Garlic — Dealer’s Choice
If you want a fresh, zesty garlicky flavor to your hummus you can use 1 – 2 teaspoons of raw or jarred garlic. I recommend starting with one teaspoon (or one clove) and adding more if desired. Raw garlic can vary in strength.
When I want my hummus to have roast-y garlic flavor, I use extra garlic (about 2 TBSP) and roast it in a pan with a teaspoon of Earth Balance. I sometimes use fresh garlic and other times I used minced garlic from the jar. When pan-roasting the garlic, cook at medium-low to medium. Sauté until it starts to turn a nice amber color.
Aquafaba (bean water)
The amount of aquafaba used depends on the texture you are after. If I’m serving hummus a dip I use less aquafaba for thick hummus. If I am adding the hummus to a power bowl or drizzling it over roasted, diced sweet potatoes I make it runnier and more sauce-like using more aquafaba.
Food Processor or Blender
I prefer making hummus in the food processor. It could be an issue with my Blendtech blender, but it usually forms an air pocket near the blade and requires more spatula-work than I would prefer to blend it up. In the food processor, there is very little spatula-work required.
Salt
If your cans of beans have added salt, I recommend tasting the hummus before adding additional salt. If your beans do not have added salt, I recommend starting with a 1/2 teaspoon and then gradually adding more if desired.
www.planttestkitchen.com

Nutrition

Serving: 0.5cup | Calories: 136kcal | Carbohydrates: 21g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Sodium: 153mg | Potassium: 355mg | Fiber: 5g | Sugar: 1g | Vitamin A: 8IU | Vitamin C: 4mg | Calcium: 69mg | Iron: 3mg

For your shopping convenience, this post contains affiliate links.

If you like this hummus recipe you might also enjoy Herbed Avocado Aioli and Quick Spanish Romesco Sauce.

Did you make this I Can’t Believe It’s Low Oil Hummus? Did you use roasted or raw garlic? Any additions? Was it fantastic? Tell me about it in the comments below.

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