1 Oil-Free Hummus

ENDLESS VARIATIONS!

You can make hummus so easily, and it’s a protein packed, oil-free, health food that feels and eats like a treat. All you need is a can of beans, a blender, and five minutes of your time.

My master recipe uses the traditional Garbanzo Beans, also known as chick peas, also known as a great joke I can’t tell here.

Onward!

Below is my base recipe. My base recipe used to be different, but even I, who can’t stand chilis, LOVE it with the chilis, so now the chilis are included in my base. However, you can leave them out, you’ll need to double the water.

Oil-Free Hummus
Master Recipe

Ingredients

• 1 12-14 oz can reduced sodium chick peas, drained and rinsed

• 1/4 cup diced green chiles, canned (it’s about 2 oz, or half a 4-oz can) (*Optional)

• 1.5 tablespoons minced garlic (the kind that comes in a jar)

• 2 teaspoons yellow mustard

• 1 teaspoon reduced sodium tamari (a mild soy sauce)

• 1/4 teaspoon cumin

• 1/4 teaspoon turmeric

• 1-2 tablespoons water (Double the water if you left out the chiles)

Method

Put everything into the blender, using only 1 tablespoon of the water.

Blend. I find the smoothie container and setting on my blender work best.

Test the texture, add another tablespoon of water if needed.

Makes about 14 ounces

Variations

• Leave out the chiles for less spicy, or use more of them for spicier hummus

• Double the garlic for garlic hummus

• Use a different kind of bean for the base, such as a white kidney or pinto beans or even black beans to totally change things up.

• Add 3/4 teaspoon ground BBQ seasoning and replace the water with BBQ sauce for a sweet BBQ hummus

• Leave out the chiles and add a tablespoon of green curry paste, a teaspoon of maple syrup, and a dash of coconut extract for a curry hummus.

• Leave out the chiles, the turmeric, the cumin, and add 4 tablespoons pickled ginger and 1/2 to 1 teaspoon wasabi powder (*optional) More if you like it HOT, for a ginger or ginger-wasabi hummus

• Add 1/2 cup nutritional yeast, and increase the water to get your texture right, for a cheesy hummus.

• Use beets with white beans as a base for an earthy, vibrant beet hummus

• Skip the chiles, reduce the garlic to half, and add a teaspoon of dill and/or a spoonful of dill pickle relish for a dill hummus

• Leave out the chiles and the minced garlic. Use a finely shredded onion and a teaspoon of onion powder, a teaspoon of garlic powder, a teaspoon of parsley, and 1/2 teaspoon miso thoroughly dissolved in a tablespoon of boiling water, for a French onion hummus.

I bet you can come up with dozens of your own twists!

Serving Suggestions

Generally, we use this as a dip for raw veggies like broccoli, cauliflower, celery, carrots, or red peppers.

It’s also useful as a base for dressings/sauces you can mix into other dishes like macaroni or potato salad, or to add a flavor boost to mashed potatoes or mac & cheez.

When you are invited to autumn family gatherings, and asked to bring a dish to share, this is a great one. Pile a fancy tray with veggies and crackers and bring your homemade, oil free dips for all to enjoy.

---