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.
Traditional 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, garlic, sun-dried tomato, lemon and salt
Why I Made This Oil-Free Sun-Dried Tomato Hummus
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.
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 there are many reasons why someone may be looking at ways to reduce excess oil’s in their day. The good news is, you can make a hummus oil-free by using water in place of oil. You will still get some beneficial fats from the tahini.
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.
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:
- Beetroot Dip with Cream Cheese
- Hemp and Sunflower Seed Vegan Pate
- Lebanese Wild Fennel Pesto
- Raw Almond Paleo Hummus Recipe
Want To Save This Recipe For Later?
Healthy Oil-Free Hummus with Sundried Tomatoes
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 vegetables, or as a spread of sandwiches and wraps.
Notes
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.Nutrition
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition and share some of her favourite seasonal recipes and sustainable eating tips.
This looks delicious! it incorporates some of my favourite things (chickpeas and sundried tomatoes), what a yummy combination. I’m going to have to try this! :-)