This Super Creamy Chickpea Hummus is made without tahini. In this PCOS-friendly snack recipe, canned chickpeas are blended with lemon, garlic and secret ingredient hemp seeds for a super creamy, rich and perfectly delicious dip that pairs well with veggies or crackers.
Keep reading for how to make this super creamy, PCOS-friendly, no-sugar-added, healthy hummus dip recipe…
MAKING EATING FOR PCOS EASY AND DELICIOUS WITH SUPER CREAMY CHICKPEA HUMMUS…
It’s no secret that I love a good snack. And in particular, snacks that not only taste good but snacks are good for me and will nourish my body from the inside out.
Enter my love of hummus.
When made with the right ingredients, hummus can be a great addition of fibre, healthy fats and flavour to your day. And it only gets better when paired with veggies or seed crackers for even more goodness.
I love that this super creamy hummus recipe is made with simple pantry ingredients like chickpeas, secret ingredient hemp seeds, lemon and pantry spices. And it’s pretty easy to make too! This recipe is all things savoury, creamy, lemony, smooth satisfying, bright and super delicious…
Super Creamy Chickpea Hummus
- Total Time: 30
- Yield: about 1 cup 1x
Description
This Super Creamy Chickpea Hummus is made without tahini. In this PCOS-friendly snack recipe, canned chickpeas are blended with lemon, garlic and secret ingredient hemp seeds for a super creamy, rich and perfectly delicious dip that pairs well with veggies or crackers.
Ingredients
- 3/4 cup Chickpeas (from the can, drained and rinsed well; skins removed*)
- 1 Tbsp Hemp Seeds (shelled hemp hearts)
- 3 Tbsp freshly squeezed Lemon juice (from about one lemon; or to taste)
- 1/2 large clove Garlic (minced or finely chopped; or to taste)
- 1/2 tsp Salt
- Fresh Ground Black Pepper (to taste)
- 3 Tbsp Avocado Oil (divided)
Instructions
- Add the skinless chickpeas, hemp seeds lemon juice, garlic, salt, pepper and half of the oil to a food processor. Blend to combine the ingredients, stopping to scrape down the sides of the food processor as needed, until mostly smooth.
- With the food processor running, slowly stream in the remaining oil and continue to blend for 2 to 3 minutes or until very smooth and creamy.
- Season with additional salt, pepper or lemon juice if needed. Transfer to an airtight container or covered bowl and chill before serving.
Hummus will last up to 5 days in the fridge.
Notes
Removing the skins of the chickpeas is highly recommended for a super creamy consistency. (Yes, it’s a tedious job but it’s SO worth it.) In batches, place some chickpeas between two paper towels then gently roll the chickpeas around with your hand. Pick through and separate the chickpeas from the skins (discard the skins) then repeat with any remaining chickpeas.
- Prep Time: 20
Keywords: hummus, bean dip, white bean dip, snack, dip
HOW TO MAKE THIS PCOS-FRIENDLY CREAMY CHICKPEA HUMMUS WITHOUT TAHINI RECIPE…
Here are some tips to help make really great, super creamy hummus…
My food processor is my go-to kitchen tool for all things homemade hummus (and for so much more!). This is the KitchenAid Food Processor that I use in my kitchen – I love that it’s red (it’s cute and fits in with my collection of red small kitchen appliances) and it does a great job at getting that smooth but thick, SUPER creamy hummus texture.
My #1 PRO-TIP when it comes to making homemade hummus at home is patience! For perfect-every-time and really creamy hummus, you just have to let the food processor do its thing. Let it blend and process (and make noise!) while you patiently watch from the sidelines and get really excited about that first bite. Even with the right food processor, more blending time means lots of time for the flavours to mingle and achieve the really, really creamy texture that is just so good.
My #2 PRO-TIP for super creamy, just-like-store-bought hummus is to remove the chickpea skins before blending. Yes, this is a tedious task and takes a solid 15 minutes to get *most* of those skins off but the texture and creaminess factor is 110% worth it. In batches, I place the chickpeas between two paper towels and gently roll them around with my hand to loosen the skins then pick out the skin-free chickpeas and repeat. There could be better chickpea skin removal methods out there but this is the one I use and it’s been working for me.
Before I actually gave the skinless chickpea hummus a go, I didn’t think the skins made that much of a difference, but let me tell you… IT MAKES A DIFFERENCE. Take the time and remove the skins.
(If you are short on time or don’t feel like completing the tedious task of skin removal go make this Lemon Garlic Hummus instead…)
This hummus recipe is made without tahini. (Tahini, in case you’re not familiar, is sesame seed butter – think peanut butter but with sesame seeds instead of peanuts.) And as much as I love a classic-style hummus with lots of nutty tahini flavour (and pretty much keep a jar in my fridge pretty much exclusively for homemade hummus purposes and include it in my Food + Kitchen guide as well) I can see how it might not be everyone’s first choice of pantry ingredient. I find it does have a somewhat bitter taste and isn’t as versatile for many people as peanut or almond butter would be. So if tahini isn’t your thing, you don’t have a jar in your fridge or pantry or you’re just looking to switch things up, this is the hummus recipe for you.
Instead of tahini, the hummus recipe uses a secret and maybe unexpected ingredient… hemp seeds! The cashews give this hummus a super creamy texture but still give the hummus that nutty somewhat bitter flavour that is just so typical of hummus. And, in my opinion, are a great substitution for tahini and a beautiful way to switch up your hummus game.
Once you get your chickpeas prepped, everyone goes into the food processor and gets blended up until smooth and creamy. Then transfer the super creamy hummus to an airtight container in the fridge for up to 5 days. And you have a healthy, PCOS-friendly snack at your fingertips that’s ready to go when needed.
Much like my Balsamic White Bean Dip and my Lemon Garlic Hummus, after a day or two in the fridge, you may find that this dip needs a little brightening up. Simply stir in a little extra lemon juice, a bit of salt or even a little more oil until combined to bring it back to its initial deliciousness.
SUPER CREAMY CHICKPEA HUMMUS RECIPE FREQUENTLY ASKED QUESTIONS
Is homemade hummus good for you? Is it PCOS-friendly?
Absolutely! This super creamy chickpea hummus is made with nothing but PCOS-friendly and real food ingredients, like chickpeas, hemp seeds, lemon and avocado oil, making it not only delicious but nutrient-dense and packed with healthy fats and fibre.
Want to be able to prioritize the right foods and feel confident about your food choices when it comes to eating for PCOS? Grab the PCOS-Friendly Foods Cheat Sheet here.
Can you make hummus without tahini?
Definitely! Just because tahini isn’t an ingredient you keep on hand doesn’t mean that you have to miss out on homemade hummus. I used hemp seeds here for a super creamy and tahini-free hummus dip with pretty delicious results.
How long can homemade hummus last?
This super creamy hummus should last for up to five days in the fridge. Be sure to store it in an airtight container.
After a few days in the fridge, you may need to brighten your hummus up with an extra squeeze of lemon, pinch of salt and drizzle of oil stirred in.
Then be sure to serve it with raw veggies, PCOS-friendly seed crackers or tortilla chips or as a dipping sauce, salad topper, spread or sauce.
MORE ABOUT THIS RECIPE FOR HEALTHY CHICKPEA HUMMUS…
Something that is so important, and, in fact, a critical part of my own approach to eating for PCOS, is actually enjoying and liking the food that I eat daily.
It may be my foodie heart (it probably most definitely is my foodie heart and the fact that my appreciation for food has deep roots on my family farm) but I LOVE to eat. I love food. I love really good food. I love being able to nourish my body from the inside out with really good food.
And I believe that if you want to make any changes or adjustments to the way that you eat (like when you decide to get serious about your nutrition to better manage your PCOS) part of making it stick for you (and actually making it a lifestyle for yourself) is to like and enjoy the foods you eat. You really do have to find ways to make prioritizing PCOS-friendly foods work for your tastebuds and life.
Yes, PCOS-Friendly food CAN be delicious and healthy at the same time (and this is a huge part of my PCOS Nutrition & Wellness programs.)
Buuuut… what does this have to do with today’s recipe..? So glad you asked!
Like what you like.
I’m all for encouraging an open mind when it comes to experimenting with different foods or trying new things (and being aware that your tastebuds do change over time and something you weren’t crazy about last year could end up being a new favourite next month) but that’s not the same as forcing yourself to eat something you genuinely don’t like just because a certain diet plan insists on it or it’s trending in the Instagram-Universe and everyone else is doing it.
So, tahini really isn’t your thing and there’s a zero percent chance of tahini ever ending up in your fridge? No problem – find a recipe for hummus without all the tahini and enjoy your bean dip rich in healthy fats and fibre that way (like this one!).
You really can’t stand the texture of chia pudding or protein powder in your smoothies? You can pass on those.
You really don’t see what all the hype is about when it comes to putting avocado on everything or turning cauliflower into pizza? That’s ok too!
My point here… like what you like. Use eating the foods that you do enjoy and the ones that are going to nourish your body best as a way to show yourself some extra love daily. Be honest and open with yourself and find what works best for you.
And right now, what’s working best for me is enjoying my hummus anyway I can get it – with tahini, without tahini – along with my veggies any afternoon of the week.
YUM!
I HOPE YOU LIKE THIS RECIPE AS MUCH AS I DO!
IF YOU GIVE THIS CREAMY HUMMUS RECIPE A TRY LET ME KNOW IN THE COMMENTS BELOW AND BE SURE TO SHARE A PICTURE ON INSTAGRAM USING THE TAG @ALWAYSNOURISHED. I LOVE TO SEE WHAT YOU’RE COOKING!
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This recipe was originally published in June 2022 and modified in February 2023.
Rebecca Dwyre is the holistic nutritionist, recipe creator and photographer behind Always Nourished. Being diagnosed with PCOS in 2018 was unexpected and devastating for her. Since then she’s been on her own PCOS Freedom journey and has learned so much about managing Polycystic Ovary Syndrome with food and lifestyle that she’s made it her mission to share what she has learned so that other women with PCOS don’t have to struggle like she did. 
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