Name: Healthy Oil-Free Hummus with Sundried Tomatoes
Prep time: 10 min
Total time: 10 min
Ingredients: 1 can chickpeas (drained and rinsed); 1/4 cup sundried tomatoes (soaked*); 1 clove garlic (sliced); 1/4 cup cilantro; 1/2 lemon (juiced); 2 heaped tbsp tahini; sea salt to taste; 2 tbsp water ((+ 2 tbsp optional))

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A simple dip or sandwich spread, this healthy oil-free sun-dried tomato hummus is super simple to make and tastes great on just about anything. Chickpeas are a great source of plant-based protein and when combined with sundried tomatoes, cilantro and lemon juice they create a delicious alternative to our conventional hummus.

I loved travelling through the Middle East and definitely enjoyed my share of hummus. Their hummus is rich with flavours, coming from the fresh olive oil and the perfect balance of garlic and tahini. Hummus is one of my go-to snacks and it is great for having on hand for picnics, beach days or camping. I eat so much of it I try to mix it up with some oil-free versions, which are more of a spread than a hummus. This Healthy Oil-Sundried Tomato Hummus is so simple to make, it doesn’t even need a recipe. I have included a basic recipe below, as well as some of my favourite flavour variations.

Ingredients for sun-dried tomato hummus: chickpeas, tahini, lemon, cilantro, sun-dried tomato, lemon and salt

Ingredients for sun-dried tomato hummus: chickpeas, tahini, lemon, cilantro, garlic, sun-dried tomato, lemon and salt

Why I Made This Oil-Free Sun-Dried Tomato Hummus

This Hummus Is Simple To Make

No recipe needed! The combination of sun-dried tomatoes, cilantro and lemon is hard to beat. All you need is a food processor – simply add all ingredients and blend until smooth.

This Hummus Makes A Healthy Snack

Chickpeas are a great source of plant-based protein and are high in soluble fibre which has been shown to help regulate blood sugar levels and cholesterol levels. This hummus is oil-free, so it is lower in calories than conventional hummus which can be helpful for anyone watching their waistline.

This Hummus Is Oil-Free

As much as I love olive oil, especially extra-virgin olive oil (see my post How To Use Olive Oil In Cooking), I know that our lifestyle sometimes leads to an overconsumption of overall calories. Fats and oils are particularly calorie-dense, so omitting oil in some recipes can help prevent an excess consumption of calories.

Sun-Dried Tomatoes Are Easy To Make

Last summer my dehydrator turned our surplus of cherry tomatoes into beautiful little sun-dried tomatoes which are naturally oil-free. In a pinch, you can use store-bought sun-dried tomatoes, or sun-dried tomatoes packed in oil – though the recipe will not be completely oil-free.

Ingredients for sun-dried tomato hummus in food processor

Add all ingredients for sun-dried tomato hummus to a food processor.

Tips For This Oil-Free Sun-Dried Tomato Hummus

Using A Food Processor

You will need a food processor or Vitamix to break down the chickpeas and sundried tomatoes into a smooth spread. If you’re concerned about the power of your food processor, you can chop the sun-dried tomatoes into small pieces before adding them to the processor.

Soaking The Sun-Dried Tomatoes

If you dehydrated your own tomatoes or purchased dehydrated sun-dried tomatoes it is best to soak them in warm water for 30 minutes or until they are soft and pliable. You can save the water to add to the hummus during the blending process.

Using Oil-Packed Sun-Dried Tomatoes

If you are not concerned about being 100% oil-free you can use oil-packed sun-dried tomatoes. These are often purchased in large jars, so chances are you might already have some in your fridge.

Using Water In Place Of Oil

Using water in place of oil in the hummus recipe makes it less of a hummus and more of a spread. You won’t find the creamy mouthfeel that quality olive oil gives you, but instead a delicious and thick spread for dipping or sandwiches.

Notes For This Oil-Free Sun-Dried Tomato Hummus

What To Serve This Hummus With?

I love serving this oil-free hummus with sliced cucumbers, carrot sticks, or quality seed crackers. See my recipe for Low Carb Gluten-Free Cracker Recipe with Seeds to make your own at home.

Flavour Variations

Add 1 tablespoon of harissa paste for a Moroccan style hummus
Omit the sundried tomato and add 1/4 cup of roasted red peppers instead
Omit the cilantro and sun-dried tomato for a simple lemon garlic spread.

How Long Will This Hummus Store For?

This hummus will store for up to 5 days in the fridge in a sealed container.

Want Some More Healthy Spread and Dip Recipes?

Healthy snack recipes are one of my favourite things to share. Check out these healthy dips and spreads:

Want To Save This Recipe For Later?

Did you make this recipe for Healthy Oil-Free Sun-Dried Tomato Hummus? Please let me know how it turned out for you! Share it on Pinterest and leave a comment below. I would love it if you shared a picture of your recreation on Instagram so I can take a look, and be sure to tag me @theconsciousdietitian.

Sun-dried tomato hummus in blue bowl with slice cucumbers on side

Print Recipe

5 from 1 vote

Healthy Oil-Free Hummus with Sundried Tomatoes

A simple, lower-calorie alternative to traditional hummus. This chickpea oil-free hummus with sun-dried tomatoes goes great with flax crackers or sliced cucumber for a simple and light afternoon snack, or try it as a sandwich or wrap spread.

Prep Time10 mins

Total Time10 mins

Course: Snack

Cuisine: Mediterranean

Keyword: chickpea-spread recipe, mediterranean snack recipes, oil-free hummus

Servings:

Calories: 130kcal

Author: Rachel @ The Conscious Dietitian

Ingredients

1 can chickpeas drained and rinsed
1/4 cup sundried tomatoes soaked*
1 clove garlic sliced
1/4 cup cilantro
1/2 lemon juiced
2 heaped tbsp tahini
sea salt to taste
2 tbsp water (+ 2 tbsp optional)

Instructions

If you are using dry sun-dried tomatoes, soak in warm water for 30 minutes. Reserve some of the soaking liquid to add to the hummus mixture before blending.
Drain the sun-dried tomatoes. Add all of the ingredients to a food processor and blend until smooth, this may take up to 3 minutes depending on the power of your processor. If it is too thick or not blending to your liking, add an additional 2 tablespoons of water.
Once the ingredients are well blended, taste and season with more salt as necessary. Enjoy with some with healthy crackers, cut up vegeables, or as a spread of sandwiches and wraps.

Notes

*the sundried tomatoes used in this recipe were not packed in oil. If you are not concerned about being 100% oil-free you can use oil-packed sun-dried tomatoes.