No Oil White Bean & Basil Hummus

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Instead of changing everything when you begin eating a whole food, plant based diet or any big change you want to make in your life… just change one thing at a time. Plus, I am sharing a recipe for no-added oil hummus using fresh basil and thyme.

I know you have heard the saying… progress-over-perfection. It it something to keep in mind in all aspects of life including when you are trying to eat healthy and lose weight.

My WFPB journey has not been overnight, it has taken me 3 years and I am still striving to learn all I can to live a healthy lifestyle from what I eat to the products I use and their effect on the environment.

My mission in my Friday posts is to provide you with the tools, inspiration and easy-to-make recipes that I found have helped me.

Just as I do to inspire you to decorate your home in your own style, the same goes when it comes to living healthy – I want to inspire you to do it in your own style.

To make WFPB eating become habit, strive to change one thing at a time and keep at it until you have reached your goals.

No Oil White Bean and Basil Hummus Recipe

For me it started with eliminating certain foods from my diet, one at a time.

I first gave up dairy many years ago and then white flour, red meat, lunchmeat and so on until I removed any processed food, meat and dairy products from my diet.

One of the last items to go for me was oil. I had used a lot less and only ate olive oil or flax seed oil.

When I did eliminate it, I found cooking with vegetable broth instead of oil a pretty easy switch.

But there was one thing I had a hard time finding a no-oil version of that I liked. It was hummus. I love hummus!

Cava Traditional Hummus that has no added oil.

Finally, after a lot of searching, I found a ready-made, store bought hummus with no added oil at Lidl. (I love this store! and this hummus.)

I buy a few containers at a time since the store is not close to my home.

No-Oil White Bean & Basil Hummus From Scratch

How to make no oil hummus in a Cuisinart

Early on in my whole food, plant based journey when I was still searching for a ready-made no oil hummus, I did find one hummus recipe on Dreena Burton’s site that I liked. It uses white beans instead of chickpeas.

No oil Thyme and Basil No oil hummus served with carrot sticks and pita bread.
White Bean & Basil Hummus with Whole Wheat No Oil Added Pita and Carrot Sticks

When I run out of the Cava brand of hummus, I make sure I have this recipe made and ready in the fridge for when I need a snack.

Right now with basil growing in abundance in my garden, I have been eating it quite a bit.

Finding a whole wheat pita with no oil took me time to find also. I did find one at Whole Foods. It is made by Middle East Bakery. They also make a no-oil added whole-wheat lavash that I like.

Start Out By Changing One Thing at a Time

For many, after learning the benefits of WFPB living, you are excited and want to move ahead right away and change everything you eat all at once.

For success, I don’t recommend doing this.

Here’s a list of little changes to start out with or create your own list:

Instead of trying to tackle everything on this list or your own list all at once, choose one thing on your list, and do it consistently until it becomes habit. Then move onto another change.

  • Everyday add a large serving of leafy greens to your meals.
  • If you drink coffee or tea with cream and sugar. Stop adding sugar. Once you begin to get used to it, then begin to drink it black. For tea, add lemon.
  • Walk briskly for 15 minutes after lunch or dinner. Then add more time each week.
  • Instead of eating ice cream or sweets for dessert, make a Banana Whip or cut up fruit like watermelon or pineapple.
  • Cook meals with no oil, use water or vegetable broth instead.
  • Remove all dairy products.
  • Remove all red meat, then chicken, then eggs, and salt.
  • Stop eating anything processed.
  • Eat a cup of cooked beans a day.
  • Eat oats every day, with fresh fruit and ground flax meal.
  • Organize new recipes you begin to collect so they are easy to find and prepare.

Transitioning to a WFPB – no oil diet or any eating plan that fits your life and style may take you a few weeks, a month or longer, but keep at it.

Stay focused on your goal – to be healthier, lose weight and live the way you want one step at a time. When you do, before you know it, you will see the numbers going down on the scale and in your blood work. Your skin will start looking better and you will feel better in so many ways.

Consistency, one change at a time… you will build momentum that makes it easier to keep the process going and that will add up to success.

No Oil White Bean & Basil Hummus Recipe

When I first started making this recipe, I made it exactly as the recipe stated, but as time went on, I halved the tahini and salt and added more basil.

When making new to you healthy recipes where you are not using ingredients you are used to using, it is a constant process of trial and error to find what tastes good to you.

For instance when I first started, I felt everything needed still needed salt to taste good, so I added a teeny bit of it when needed. Over time I added less and less and now I rarely add salt to anything and when I do, I use white miso instead.

No Oil White Bean & Basil Hummus

When eating a whole food, plant-based diet with no oil, it is hard finding store bought hummus with no oil. This recipe tastes the best when you use fresh basil and thyme. You can make it chunky or smooth by how long you mix it in a food processor or blender.
Prep Time15 mins
Course: Appetizer, Snack
Cuisine: American, Mediterranean
Keyword: basil, hummus, no oil hummus, snacks, Whole food, plant based – no oil
Calories: 607kcal
Cost: $4.00

Equipment

  • food processor or high speed blender

Ingredients

  • 2 cups white cannellini beans drained and rinsed
  • 1 tbsp freshly squeezed lemon juice
  • 2 tbsp tahini or less
  • 1 clove garlic sliced
  • 2 tbsp red wine vinegar
  • 1/2 tsp Dijon mustard
  • 1/2 tsp sea salt see notes if you want less sodium
  • 2-1/2 – 3 tsp fresh thyme chopped
  • 1/4 cup fresh basil chopped
  • 1-2 tbsp water or vegetable broth to thin if desired for smoother consistency
  • pepper freshly ground to taste

Instructions

  • In a food processor, combine all ingredients except water/veg broth, thyme, and basil.
  • Puree until smooth. If mixture is too thick, gradually add a little water or vegetable broth until you get the desired smoothness.
  • Add thyme and basil and puree until smooth.

Notes

  • Make it chunky to use as a spread on sandwiches or when making a pizza.
  • Make it smoother to fill celery sticks or as a dip for carrots.  
  • Try replacing salt in the recipe with a teaspoon or less of white miso. This will cut down on the sodium. 

Nutrition

Calories: 607kcal | Carbohydrates: 86g | Protein: 32g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Sodium: 1223mg | Potassium: 1857mg | Fiber: 20g | Sugar: 1g | Calcium: 356mg
No oil white bean and basil hummus recipe

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9 Comments

  1. Hi Dianne–your new way of eating sounds very interesting. I have one question–Do you eat fish? Fresh or canned? If you have meat eating company for dinner what do you serve? If you go out for dinner what might you select from the menu? I am interested in this way of eating although as you say it must be approached slowly. Thanks Dianne.

    1. Hi Pat – Here are the answers to your questions.

      I do not eat fish or anything with eyes. Ed only eats like I do 2 – days a week, so I do prepare food – meat, fish, dairy, and oil for him. When we have family and friends over for meals we always serve meat, fish and regular meals. I always have my food prepared in advance as I batch prep and cook my food once a week. When we travel, I have been taking a cooler filled with food that I think I may not be able to get where we are going.

      Learning what to order when going out to eat can be a challenge, but I have gotten the hang of it. I take my own salad dressing with no oil or sugar. I order a salad with no dressing and then add my own. I ask for steamed veggies and a baked potato. Some restaurants do have vegan options, I just try to order the ones with no oil in them. If they have whole wheat pasta or grains like quinoa then I order these. I drink a glass of red wine and if they have fruit for dessert, I get it.

      It is slow going at first with so much to learn and change, but now, I can’t imagine eating any other way.

  2. Yum. Making this now for weekend with girls at the lake. Appreciate the encouragement to eat whole foods.

  3. Diane, you might really enjoy Roots Oil-Free Hummus. I’ve been eating their Original flavor for years; I usually add hot sauce to mine. I see they now have other oil-free flavors in their product listing and I may have to go today to find that lemon-pepper flavor! I believe they’re still located in Asheville, NC, so hopefully you can find them in SC where you live. https://rootshummus.com/oil-free-roots-hummus/

    1. Hi Kim – Thank you for telling me about the Roots Brand Hummus. It looks like they have some great flavors, especially the Red Pepper. – yum! Unfortunately it contains acacia which is a gum arabic. I can’t eat anything with a “gum” in it. It makes me sick. It is in so many things and I have tried eating it every now and then, but always have problems with it since I was a kid. :-(

    2. Thank you Kim for sharing this brand of hummus!! It has such wholesome ingredients – bravo to this company! Acacia is a gum fiber from – a tree – not developed in a food lab and more people should know these plant based gums and their health benefits. Of course, like Diane, some find intolerance or sensitivity to gums, but many tolerate them just fine.
      Here is some information on plant based gum fibers:
      Sources: Seeds (guar and locust bean), trees (gum acacia), seaweed (carrageenan), microbes (xanthan gum).
      Acacia Fiber
      In addition to being a fiber supplement, it is also a prebiotic which promotes the growth of healthy bacteria in the gut for digestion. Acacia fiber adds bulk to the stool and does not cause excessive gas and bloating. It tends to make people feel full, so they might stop eating earlier than they otherwise would. This might lead to weight loss and reduced cholesterol levels.
      I just ordered this hummus! Can’t wait to try it! Susanne

  4. I’m on the plant based path. The one thing I’m having a problem with is “garlic breath”! Any tips on this????

    1. Hi Connie – I love hearing that you are on a plant based path. :-) Garlic breath is for real. After eating it, you can try eating an apple or drinking a glass of water that you squeeze a half of lemon in. I have also read that drinking green tea or mint tea after eating garlic can help.

    2. I so appreciate your commitment to WFPB eating and how much you have inspired your readers. I love it when you pass on your favorite recipes as they usually become my favorites as well. I have lost 20 lbs now but the scale isn’t moving much since. Thanks to you, I know what I need to do. Thanks so very much for all you do!