• Jennifer Samath

Quick & Simple Recipe: Hummus without Tahini

Gluten free. Nut free. Vegan friendly.

Ready in 8-10 minutes.

2-4 Servings


  • 1 15 ounce can of organic garbanzo beans (chickpeas) without liquid

  • 2 garlic cloves (peeled or crushed)

  • 2 tablespoon of extra virgin olive oil

  • 1 teaspoon of sea salt

  • 3 teaspoon of lemon juice (adjust to taste)

  • 1 pinch black pepper (adjust to taste)

  • ¼ cup filtered water or (reserved liquid drained from can)


  1. Drain liquid from garbanzo beans (chickpeas) can. Reserve 1/4 cup liquid or 1/4 cup of filtered water.

  2. Pour ingredients: garbanzo beans (chickpeas), garlic, lemon juice, sea salt, reserved liquid (or filtered water) and spices into a food processor or blender.

  3. Blend until smooth.

  4. Ready to serve with vegetables, rice crackers or meal.


  • Look for organic options.

  • Look for BPA, BPS, and PVC Free canned foods.

  • Some products have sea salt already added, opt out of sea salt as needed.

  • Refrigerate in an airtight container for up to 3-5 days.

  • Add more water or olive oil for smoother consistency.

  • Choose preferred spices like cumin, paprika, or pepper.

  • Add to garnish and flavor like olives, parsley, or basil.

  • Serve with sliced vegetables including: eggplant, baby carrots, cucumbers, bell peppers, celery, etc.

  • Serve with rice crackers, or gluten free pita bread.

  • Add to a wrap.

  • Complement meals.

  • Alternative as a spread like mayonnaise.


A healthy option served as a dip or spread, hummus makes meals and snacks even tastier.

Hummus means "chickpea" and originated in Ancient Egypt.

Culturally, it is commonly served as an appetizer in authentic Middle Eastern and Greek restaurants.

However, it has crossed over into mainstream and is now available in many restaurants and food markets all over North America and other regions.


© Wellness by Jenn

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