The 5 Minute Hummus – It’s As Easy As It Gets

The 5 Minute Hummus – It’s As Easy As It Gets

By Dr Joe

Why the 5-minute hummus? One of the things I like to do and I encourage people to do is simplify what they eat. Simplicity has always been in the forefront of what I do and preach.

If you follow this blog, you will attest to that.

And I am not about to change that. Not today. Not tomorrow. Not forever.

5 minute hummus

Hence, in an effort to continue with that principle, I set myself a challenge. I believe in legumes…a lot.

Legumes are great for your health. We just don’t eat them enough. And I want to change that. Get people to eat more legumes.

One way to up your intake of legumes is to eat hummus. Much of the hummus we eat is made from Chickpeas. Why not eat more of the stuff – chickpeas.

So, I set myself a challenge. To simplify the hummus we make. I have come up with a hummus recipe construction that is so easy, anyone (absolutely anyone) can throw this quick easy homemade hummus recipe together without fuss.

This oil-free quick hummus only requires 4 ingredients plus salt. How cool is that?

If you are vegan, you can eat this 5-minute hummus. If you are a vegetarian, you can have it as well. If you are a calorie counter, you can make this easy hummus recipe, because it is a low-calorie hummus.

Okay, let’s get started.

What do we need to make this 5-minute hummus easy recipe?

Lemons X 2
Red Onion X 1
Tahini paste X 4 scoops
Chickpeas in water (drained) X 3 cans
Salt to taste

How to make the 5-minute hummus

>> Slice your red onion and chuck them into the food processor.

>> Squeeze out your lemons to get your fresh lemon juice (not shop-bought lemon juice). Pour the lemon juice into the food processor.

>> Drain your chickpeas. Always use chickpeas in water for your hummus. Avoid the chickpeas in salt water (brine). You don’t need that. Anyway, drain your chickpeas and add the drained chickpeas into the food processor.

>> Add 4 scoops of Tahini paste into the contents of the food processor. For those who have problems sourcing Tahini paste, use Peanut butter instead. Peanut butter will give you similar results. I will advise you use peanut butter without added sugar though. No added sugar please. It might be sweeter but remember, refined sugar is bad for our health.

>> Add salt to taste.

>> Then blitz the content to a fine pulp. Shouldn’t take more than 3 minutes to blitz.

>> Pause the food processor. You might find that it’s not blitzing the content finely enough. That’s because the hummus being made is too thick. Add some water to thin it out a little as you saw me do in that video above.

>> After adding water, blitz some more. The texture of the 5-minute hummus will change for the better and indeed your food processor will thank you for it because it’s less work for it to do. By adding some water, you have made the blitzing job easier for the food processor.

>> Pause after about a minute or so. And your 5-minute easy hummus is now ready. Yippee!

Now taste the beauty. Hmmm, awesome taste.

Even though the hummus took you less time than it takes to open a pack of shop-bought hummus, this one tastes better and more importantly, you know what’s gone into it. No guessing.

And it’s healthier!

Healtheir in the sense that my blood sugar was 5.2 mmol/l (93.6 mg/dl) 1 hour after eating the 5-minute hummus with carrots. How cool is that?

Suggested further reading:
3 Unique Veggies That Fight Abdominal Fat?

Oil-Free Hummus (Suitable For Vegans)

Oil-Free Hummus (Suitable For Vegans)

By Dr Joe

An oil-free hummus is something to be exalted.

There is always this widespread impression that a hummus has to have vegetable oil slapped all over it for the hummus to be complete. I say, No, it doesn’t.

I have seen videos of hummus preparations where the hummus is practically dripping with virgin oilve oil. Yes, olive oil might be healthy but do you have to soak your hummus in it for you to enjoy it?

I don’t count calories in my eating plan but calories do matter to a certain extent. After all, they constitute your overall energy intake. Draping your hummus with so much oilve oil will just add to the overall calorie content without necessarily adding immensely to the eating experience.


Here I present to you an oil-free hummus recipe that you can enjoy without any undue calorie concerns.

This oil-free hummus recipe uses the 4-4-2 formula.

4 ingredients at the base of the food processor, 4 ingredients in the middle and another 2 ingredients at the top before the final blitz to get the end product – a sumptious oil-free hummus. This oil-free hummus is suitable for vegans, I should add.

So, what do we need for this oil-free hummus recipe?

Lemons X 2
Sweet Peppers X 2
Garlic X 3 cloves
Red Onion X 1
Cumin powder X 3 tbs
Coriander powder X 3 tbs
Paprika X 3 tbs
Tahini Paste X 4 tbs
Chickpeas X 2 cans
Salt to taste


oil free hummus ingredients


oil free hummus ingredients


oil free hummus

How to make the oil-free hummus

==> Slice up your red onion, garlic, and bell peppers and chuck them into the food processor.

==> Squeeze out the juice from the 2 lemons and pour into the food processor. Blitz the content  for about 2 minutes. This is the base.

==> Add the Tahini paste, the cumin powder, the coriander powder and paprika and blitz for about 1 minute.

==> Now drain the chickpeas and add them to the food processor. Always make sure, you get the chickpeas in water NOT in brine. Add salt on top and blitz the content until you are happy with the texture.

If you like your oil-free hummus very smooth, blitz for longer. You can always pause the food processor every now and again to check if you are happy with the texture.

That’s it. Your oil-free hummus is ready for your enjoyment.

Garnish with chives and some nuts like peanuts or cashew nuts.

Does this oil-free hummus hit the mark as far as blood sugar is concerned? You bet, it does. I got a reading of 5.0mmol/l (90mg/dl) 1 hour after eating it with some carrots.

Suggested further reading:
How To Supercharge Your Life and Restore Glowing Good Health