Oil Free White Bean Hummus Recipe (2024)

This oil free white bean hummus recipe is a creamy dip made with garlic, paprika, lemon juice, and spices! A great appetizer or fat free lunch recipe.

The perfect dip for veggies, pita bread, or to spread on toast or a sandwich for extra plant based protein.

This oil free white bean hummus recipe is loaded with flavor without the fat. I love making homemade hummus, it happens on almost a weekly basis around here. My secret for creamy oil free hummus is to blend in some of the bean cooking/canning liquid into the dish. That way, you get a nice and thick consistency without making the hummus watery.

I topped this hummus with some chili flakes, parsley, and fresh chopped cucumber from the garden. This is one hearty navy bean hummus recipe you can enjoy again & again!

This Oil Free White Bean Hummus Recipe Is:

• Creamy
• Garlicky
• Bright
• Vibrant
• Loaded with Flavor
• Ready in 10 minutes
• Vegetarian, Gluten Free, and Vegan

Pantry White Bean Hummus without Oil

This navy bean hummus recipe is a fantastic pantry-staple meal! It uses almost all ingredients you would have in your dry pantry or cupboards – most of which you probably have on hand. Keeping a well-stocked pantry makes it easy to come up with delicious meals using a few staples you can rotate.

I made a list of my Top 125 Plant-Based Pantry Staples that always keep stocked. By stocking up on whole ingredients you can cook delicious recipes without a trip to the store!

What’s In This No Cook White Bean Hummus Recipe?

See the recipe card below for full ingredient amounts and recipe instructions!

• White Beans: you can use low sodium canned beans or make them yourself from dried beans.
• Garlic
• Tahini: A fantastic and flavorful spread made from ground sesame seeds. This tahini is fantastic in any dish, we absolutely love this tahini!
• Smoked Paprika: give an additional depth of flavor to this dish.
• Lemon Juice
• Salt & Pepper
• Red Chili Pepper Flakes: for a little heat! I like to add a few shakes to this recipe to give this dish a nice complex depth of flavor.
• Chili Flakes, parsley, and chopped cucumber to garnish

Easy Hummus Recipes for Entertaining

This oil free hummus with white beans is what I call an Easy Entertaining Recipe – which is on your table in about 15 minutes. These quick and simple recipes are perfect for those last-minute potluck invites, or when you just want a quick home cooked meal but don’t want to spend hours in the kitchen.

Browse all our Easy Weeknight Meals, that are great for the whole family. From soups and stews, to pastas and proteins – a tasty meal can be on your table in no time.

How Do I Make White Bean Hummus without Oil?

1. Start by saving the canning liquid from the white beans. Place the beans into a strainer over a bowl to catch the canning liquid as it drains. You’ll be using the liquid later in the recipe.
2. In a food processor or blender, add the beans and 1/2 cup of canning liquid, garlic, tahini, paprika, lemon juice, chili flakes, salt, and pepper. Pulse/blend on low speed until the humus begins to thicken and combine. If the hummus is too thick, add 2 tablespoons more of canning liquid until it is a creamy consistency.
3. Place hummus into a bowl or plate, top with more chili flakes, fresh chopped parsley, and cucumber to garnish. Dip away!

Canned Beans VS Homemade

While I love the convenience of canned beans, I usually cook dry beans from scratch in my pressure cooker – the texture is better and it’s more affordable. I use a larger 7.5-Quart Instant Potwhich is larger than the standard model so I can batch cook more at a time.

If you don’t already have one, the Instant Pot works wonders for cooking dried beans fast, no soaking required! While canned beans are super convenient, they are often loaded with sodium. If you buy canned beans, I always recommend using a no salt added variety so you can control the amount of salt in your dish.

Next time you reach for the canned beans, think about investing in a pressure cooker instead! Homemade beans are incredibly cost efficient, and you can add seasonings and spices to the beans while they cook for extra flavor.

More Easy Hummus Recipes You’ll Love!

Triple Garlic Hummus Recipe with Tahini (Vegan, Gluten Free)

No-Cook Bruschetta Hummus Recipe (Vegan, Gluten Free)

Olive Hummus Dip Recipe (Vegan, Gluten Free, High Protein)

Everything Bagel Hummus Recipe (Vegan, Gluten Free)

Chocolate Pumpkin Hummus Recipe (Vegan, Gluten Free, High Protein)

If you loved this recipe, please feel free to share on Facebook or with your family & friends. Make sure to follow us on Instagram, YouTube & TikTok too – I’d love to connect with you there.

And let’s keep in touch – subscribe to my monthly newsletter to get free recipe inspiration.

This post may contain affiliate links. I may earn from qualifying purchases from affiliate programs, at no additional cost to you. Please read ourprivacy policyfor more information.

About the Author: Kelly Jensen