Are you sensitive to garlic, or just not a fan of its strong flavor? Do you want to enjoy a creamy, satisfying hummus while remaining smoochable? Look no further, this garlic-free hummus is for you! Low in FODMAPs yet full of flavor, this creamy hummus without garlic is made with simple ingredients in just a few minutes.
You Will Love This Recipe
- It's easy. Whip up this easy hummus recipe for a simple healthy snack.
- It's super delicious. Wave goodbye to your store-bought hummus; making your own hummus is so much tastier!
- It's for everyone. This basic hummus recipe is gluten-free, vegan/vegetarian, and low FODMAP.
Ingredients and Substitutions
- Chickpeas, or garbanzo beans, are the main ingredient of this hummus. In a pinch, you can make a similar dip using cannellini or butter beans.
- Tahini, or sesame paste, is made from ground sesame seeds and adds a nutty flavor to hummus. If you are out, you can try cashew or almond butter for a similar (but not quite the same) flavor.
- Garlic-infused olive oil adds light garlic flavor, minus the part of the garlic that tends to cause gut stress in some. If you don't want any garlic flavor at all, use plain extra-virgin olive oil.
- Fresh lemon juice brightens up the hummus with acidity.
- Ice cubes help to incorporate air for an extra fluffy hummus. Only do this if you are using a high-power/high-speed blender or food processor.
- Cold water helps to thin the hummus out to just the right texture for dipping and spreading.
- Seasoning: I've used salt, fresh cracked black pepper, smoked paprika, and ground cumin, but feel free to customize this to your preferences.
To start, drain and rinse your canned or cooked chickpeas. For the creamiest hummus, rinse the chickpeas, then place them in a large bowl of water. Roughly roll the chickpeas between your hands under the water. The skins should rise to the top of the water to easily remove them. Do not worry about getting every single chickpea skin, as removing most of them will still result in a very smooth hummus.
Place all of the hummus ingredients into the bowl of a food processor or high-power blender. If your food processor or blender is not high-power, substitute the ice for 2-3 additional tablespoons of water. Blend/process the hummus on medium to high speed until it is a smooth texture, pausing once or twice to scrape down the sides. This should take about five minutes. If the hummus appears too thick, add more water one tablespoon at a time while blending until a smooth consistency is reached.
To serve, spread the hummus into a bowl and optionally garnish it with a drizzle of olive oil, a sprinkle of smoked paprika or sumac, and some fresh chopped parsley. If you want to get really fancy with it and add another texture, add some crispy roasted chickpeas on top!
Serve your hummus spread on some pita bread, as part of your plant-based meals, or as a tasty vegan dip with any of the following:
- sliced red peppers
- pita chips
- tortilla chips
- celery sticks
- cucumber slices or sticks
- corn chips
- sliced raw carrots
Spicy Hummus: Add about ½ teaspoon of red pepper flakes or cayenne.
Roasted red pepper hummus: Add a ½ cup of roasted red peppers.
Oil-free hummus: omit the tahini and olive oil. Instead, add ¼ cup of vegetable broth and 1-2 teaspoons of tamari or soy sauce.
Make ahead 2-3 days before serving and keep your hummus in an airtight container in the fridge. When ready to serve, remove from the fridge and add fresh toppings.
Store leftovers in an airtight container in the fridge for 3-4 days or in the freezer for up to four months. Be sure to mix your hummus after thawing as freezing can cause the oils and liquids to separate.
- To remove trickier chickpea skins, pinch at the wider top of the chickpea and it should shoot out of your hand, leaving the skin between your fingers.
- Eco tip: Save the liquid from the can of chickpeas (aquafaba) and store it in the fridge or freezer to use as an egg replacement in recipes, such as this super fluffy cinnamon spice oatmeal.
I have not found hummus without garlic at my grocery store, as traditional hummus contains garlic. Longos Garlic Free Hummus is available for purchase online, however.
For some, hummus can cause gas or bloating due to the high fiber content, saponins, and/or oligosaccharides in the chickpeas. Especially if you have Irritable Bowel Syndrome, you may notice this with hummus containing garlic, as garlic also contains a lot of oligosaccharides. Using canned chickpeas, omitting the garlic, and keeping your serving size to about 2 tablespoons of hummus can help to reduce gas and bloating.
Your hummus is probably either too chunky or thick. Continue to blend it, adding more cold water one tablespoon at a time until the hummus blends smoothly. Then, allow it to continue blending for 2-3 minutes. If your hummus is still not creamy, try overcooking your chickpeas next time so that they are very soft prior to blending.
Creamy Hummus without Garlic
- 1 (15 oz) can chickpeas, drained and rinsed
- 2 Tablespoons garlic-infused olive oil (or plain extra-virgin olive oil)
- 2 Tablespoons lemon juice (juice of about ½ a medium lemon)
- 2 Tablespoons tahini
- 2 Tablespoons water
- 3-4 ice cubes (or additional 2 Tablespoons water for low power food processor/blender)
- ¼ teaspoon salt
- ¼ teaspoon fresh cracked black pepper
- ¼ teaspoon smoked paprika
- ¼ teaspoon ground cumin
- 1-2 Tablespoons olive oil
- fresh parsley, finely chopped
- 1 pinch smoked paprika (or sumac)
- ½ cup roasted chickpeas (without additional seasoning)
- Optional: For the creamiest hummus, remove the skins of your chickpeas. Rinse the chickpeas, then place them in a large bowl of water. Roughly roll the chickpeas between your hands under the water. The skins should rise to the top of the water to easily remove them. Do not worry about getting every single chickpea skin as removing most of them will still result in a very smooth hummus.
- Place all of the hummus ingredients into the bowl of a food processor or high-power blender. If your food processor or blender is not high-power, substitute the ice for 2-3 additional tablespoons of water.
- Blend/process on medium to high speed, pausing once or twice to scrape down the sides until the hummus is smooth (about 5 minutes). If the hummus appears too thick, add water one tablespoon at a time while blending until a smooth consistency is reached. Taste your hummus and adjust any seasonings, tahini, or lemon to your preference.
- To serve, spread the hummus into a bowl and optionally garnish it with a drizzle of olive oil, a sprinkle of smoked paprika or sumac, and some fresh chopped parsley. Optionally top with roasted chickpeas.
- Store in the refrigerator for 3-4 days or in the freezer for up to 4 months.
- One two-tablespoon serving of hummus is low FODMAP per Monash University.
- Nutrition facts calculated without toppings.
This recipe was adapted from The Mediterranean Dish's Easy Hummus Recipe.
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