Oil-Free Barbecue White Bean Hummus
- Preparing Time: 15 minutes
- Total Time: 15 minutes
- Served Person: 3
- 1 tablespoon water
- 1/4 cup tomato paste
- 3/4 teaspoon fine sea salt
- 3 medium cloves garlic with skin still on (about 1/2 inch thick)
- two 15 oz cans white northern or cannellini beans drained and rinsed well
- 2 tablespoons vegan worcestershire sauce (i use wan ja shan from whole foods)
- 1 tablespoon hot sauce (i use this sky valley brand from whole use just 2 teaspoons if you don't want it too spicy, but don't omit because it really adds to the depth of flavor)
- 1 tablespoon apple cider vinegar (15 ml)
- 1 1/2 tablespoons pure maple syrup (23 ml)
- 1-2 teaspoons liquid smoke (4.5 g start out with 1 and add more if desired)
- optional garnish: green onions and drizzle of barb it is not needed for the recipe.
- note: i tested one batch of this with tahini and n so to keep it fat-free, i left it out. but if you want to add some, go for it! i know a lot of my readers avoid tahini and nut butters, so this recipe is perfect for you!
- Carbohydrate 7.32595 g
- Cholesterol 0 mg
- Fat 0.117616666666667 g
- Fiber 0.958166642983755 g
- Protein 1.134 g
- Saturated Fat 0.0245033333333333 g
- Serving Size 1 1 cup (43g)
- Sodium 714.540833333333 mg
- Sugar 6.36778335701625 g
- Trans Fat 0.0357516666666667 g
- Calories 31 calories
My Go-To Oil-Free Barbecue White Bean Hummus
As a busy working mom, finding quick, healthy, and delicious recipes is a constant quest. This Oil-Free Barbecue White Bean Hummus has become a staple in my household, and I'm thrilled to share it with you. It's incredibly versatile – perfect for a quick snack, a party appetizer, or even as a unique addition to a more elaborate meal. Forget those heavy, oil-laden dips; this recipe offers all the flavor without the guilt.
What I love most about this hummus is its adaptability. While the recipe provides a fantastic base, don't hesitate to experiment! Feel free to adjust the spices to your liking. A little extra chili powder for a bolder kick? Go for it! Want to add a smoky depth? A dash more liquid smoke is your friend. The beauty of this recipe lies in its simplicity and its openness to personal preferences. It’s easy enough for a weeknight meal prep and flavorful enough for a fancy gathering. One of my favorite twists is to add a sprinkle of fresh cilantro at the end for an extra pop of freshness.
This recipe is also perfect for those with dietary restrictions or preferences. It's completely oil-free, making it a healthier alternative to traditional hummus. I’ve carefully selected ingredients to ensure it's also vegan and easily adaptable to suit various needs. For instance, if you're avoiding certain spice brands, feel free to substitute with similar options. This recipe is a testament to how delicious and satisfying healthy eating can be – you won't miss the oil one bit!
Beyond its nutritional benefits, the ease of preparation is another major selling point. From start to finish, this recipe takes less than 20 minutes. Perfect for busy weeknights when you crave something flavorful and satisfying without spending hours in the kitchen. The vibrant flavors and creamy texture make it a crowd-pleaser, even for picky eaters. I’ve seen it disappear in minutes at potlucks and family gatherings, always leaving everyone asking for the recipe.
The versatility extends to serving suggestions as well. This hummus is divine with pita bread, veggie sticks, tortilla chips, or even as a spread on sandwiches. I’ve even been known to add a dollop to my salads for an extra layer of flavor and creaminess. It’s a true culinary chameleon, capable of enhancing a wide variety of dishes and satisfying even the most discerning palates.
Ingredient Notes:
- White Beans: Cannellini or Great Northern beans work best for this recipe. Their creamy texture contributes to the smooth consistency of the hummus.
- Garlic: Roasting the garlic beforehand mellows its flavor and enhances its sweetness. It’s a crucial step for the best results.
- Spices: Feel free to adjust the amount of hot sauce and liquid smoke according to your preference for heat and smokiness.
- Maple Syrup: Adds a touch of sweetness that balances the savory and smoky flavors.
- Vegan Worcestershire Sauce: Adds a savory depth and umami flavor. Make sure it's vegan-friendly if needed.
Serving Suggestions:
- Serve with pita bread or pita chips
- Use as a dip for vegetable sticks
- Spread on sandwiches or wraps
- Add a dollop to salads or bowls
- Use as a topping for baked potatoes
I truly hope you enjoy this recipe as much as I do! It’s a testament to the fact that healthy eating doesn’t have to be boring. It can be exciting, flavorful, and incredibly satisfying, all without sacrificing taste or convenience. Give it a try and let me know what you think in the comments below.
Step-by-step
- Preheat the oven to 400 degrees and place the garlic cloves (with skin still on!) wrapped in foil loosely and roast for 10 minutes.
- This will bring out more flavor and depth and be less strong than raw garlic.
- Meanwhile, drain and rinse the beans well and add them to a food processor. Process until they are broken up.
- Add the remaining ingredients and process for a minute or so, scrape down the sides and process again for several minutes until creamy smooth.
- Walk away and let it process until totally smooth. I let mine go a few minutes. It will give you the creamiest dip ever.
- Taste and add any extra spice if desired. The only thing I added extra was the chili powder.
- Serve in a bowl and drizzle barbecue sauce and green onions on top if desired. I could not stop eating this dip. I loved the sweet smoky barbecue flavor with the small spicy kick.
- Leave feedback below after you make it!
