Hummus is a deliciously creamy protein that can be used as a dip or a spread.
This recipe can be made with or without the caramelized onion. Saving you time and effort. But both are so good.
Completely plant based.
If you would like to add more garlic or lemon for a real zing, that tastes great as well.
Diet:
I created this hummus without the use of any added oils, that can add more calories to your diet than you need. Certainly you can drizzle some healthy extra virgin olive oil over top if you prefer.
The healthy fat is the Tahini made from sesame seeds, which btw are full of calcium!
Use sliced vegetables to lower the calories so you can enjoy more of the hummus.
Gluten Free by using gluten free Crackers or Nacho chips.
Caramelized Onion Hummus - Vegan No Oil
A great creamy tasting dip used without any oil which increases the calorie count. Can easily be used as a delicious sandwich or wrap spread. You can make this dip without the caramelized onion to make it quicker and it still tastes amazing!If you need a protein healthy afternoon snack, have a 1/4 cup with some sliced veggies or a few gluten free crackers.Vegan, vegetarian, plant based, celiac friendly, diabetic friendly, sodium friendly, gut anti-inflam diet friendly.
Equipment
- Strainer
- Medium sauce pan
- Food Processor or Blender
- Frying Pan
- tbsp, tsp, 1/4 tsp
- 1/4 cup
Ingredients
- 1 can Chickpea - drain and rinse. Option to Save the canned juice to make Mayonnaise or another recipe.
- 1/2 tsp Baking Soda
- 1/4 cup Tahini
- 4 tbsp Lemon juiced - 1 lemon
- 1/2 tsp Himalayan or sea salt ground
- 1/4 tsp Cumin
- 1 large garlic clove crushed
- 4 tbsp Non-dairy milk unsweetened I used Oat milk
- 1/4 tsp Black pepper ground
Optional Caramelized Onion:
- 1 Large Sweet Onion sliced
- 2 tbsp Vegan Butter
- 1/8 tsp Himalayan or sea salt ground
Instructions
- Drain the canned chickpeas and option to save the liquid (aquafaba) to make another recipe like vegan mayonnaise. Rinse the chickpeas and rub them together to remove most of the skins. Throw the skins out into the compost. Don't have to be too fussy.
- Add the rinsed chickpeas to medium sauce pan, then add water to cover them. Add the baking soda and stir. The baking soda softens the chickpeas even more for a creamier hummus.Allow to boil for 15 minutes. Drain and rinse with cold water.
- Add to the Blender or food processor along with all the rest of the ingredients. (tahini, lemon juice, garlic, cumin, salt, pepper, and the non-dairy milk)Blend on high for 30 seconds, scraping down the sides after 15 seconds.Scraping down the side after 30 seconds at a time.Taste and blend more if the hummus is not smooth.Add to a large bowl.
Optional Caramelized Onion:
- Add the butter to a pan set on medium low, add the salt and the sliced onions.Stir occasionally so the onions do not burn.Allow to cook for 30 minutes so the onions become a caramel colour.Once the have cooked, fold them into the hummus mix.
- Serve with gluten free crackers, or sliced vegetables if you are watching you caloric intake.If you prefer it with a bit of oil, simply add a drizzle of extra virgin olive oil over top of the hummus.Enjoy!
- Store in fridge covered for 1 week or freeze for up to 3 months.
Tried this recipe?Let us know how it was!