Fat Free Hummus ~ Gluten-Free & Vegan

This fat-free hummus is the perfect appetizer, party dip, or everyday snack!

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Hummus is one of my favorite snack options with low-fat crackers, pretzels, and veggies. The problem I find too often is the amount of fat in most recipes. Therefore, I was ecstatic when I saw this recipe.

 I can’t take credit, though. This awesome recipe is from Rip Esselstyn’s book The Engine 2 Diet. I have several of Rip’s books, and every single recipe I have tried is yummy.

For Fat-Free Hummus, You Will Need These 5 Ingredients:

• chickpeas
  
• minced garlic
  
• fresh or bottled lemon juice
  
• Bragg Liquid Aminos or Soy Sauce. Bragg Coconut Aminos or Coconut Secret Coconut Aminos for soy and corn-free diets.
  
• water or vegetable broth (I use water)

For Weight Watcher points, this entire recipe has 11 points. Divide as you like to figure out the points for your serving. I would probably have about 1/4 cup for a serving.

 ** If you feel it’s not creamy enough and not worried about fat content, feel free to add some olive oil. I would add 1/2 – 1 tablespoon to start. Naturally, this would alter WW points.
**Another option is to add some liquid from the can of garbanzo beans. I have not tried this myself.

Dump everything into the food processor and give it a few spins.

And it’s ready for veggies, crackers, chips, or a sandwich.

Print Recipe

5 from 1 vote

Fat-Free Hummus

A healthy party dip or snack.

Prep Time8 minutes mins

Total Time8 minutes mins

Course: Appetizer, Snack

Keyword: fat-free hummus

Servings: 4 Servings

Calories: 75kcal

Author: Mary Krick

Ingredients

• 1 15 oz can chickpeas rinsed and drained
• 2 tsp minced garlic
• 2-3 Tbsp fresh or bottled lemon juice
• 1 tsp. Bragg Liquid Aminos or Soy Sauce I used gluten-free soy sauce
• 3 Tbsp water or vegetable broth I use water

Instructions

• Place all ingredients in a food processor. I just used my small one.
• Whip it all up and grab something to dip!
• Store this hummus in the refrigerator for up to a week.
• ** If you feel it's not creamy enough and not worried about fat content feel free to add some olive oil. I would add 1/2 - 1 tablespoon to start. Naturally, this would alter WW points.
• Dump everything into the food processor and give it a few spins.

Notes

* For weight watcher points, this entire recipe has 11 points. Divide as you like to figure out the points for your serving. I would probably have about 1/4 cup for a serving.

 

Here are some other add-in variations to try: 

~ 2 Tbsp toasted sesame seeds

~ jalapeno seeded and chopped

~ red bell pepper roasted, seeded, and chopped

~ 1 cup dark or Kalamata olives

~ 1 bunch fresh mint

~ 1 cup fresh spinach

~ 1 cup cooked eggplant

 

Bragg Liquid Aminos

 

This recipe is from the Engine 2 Cook Book by Rip Esselstyn

Nutrition

Serving: 1g | Calories: 75kcal | Carbohydrates: 14g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 216mg | Fiber: 2.7g | Sugar: 1g | Vitamin A: 24IU | Vitamin C: 3mg | Calcium: 3mg