This oil free roasted red pepper hummus is packed with bold, smoky flavors and healthy ingredients. With roasted garlic and red pepper, tangy lemon juice, tahini, smoked paprika and the umami kick of white miso, this low calorie hummus will become your go-to snack or dip for veggies, crackers and sandwiches.
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Most store bought hummus is chalked full of calorie dense oils that are nutrient deficient. Even many homemade hummus recipes contain massive amounts of oil, which adds excess calories that most people do not need as we have an overweight population. Instead of oil, aquafaba, the juice that your canned chickpeas come in, is used to help blend and make the most delicious creamy hummus with healthy fats and extra creaminess from tahini.
Anyone looking for a hummus recipe for weight loss will be happy to know that this roasted garlic and red pepper hummus is way lower in calories compared to hummus recipes that contain oil. This red pepper hummus recipe yields 8 servings, with each serving containing 219 calories, which is still a generous portion size. When served with raw veggies, it is a great dip for weight loss that is packed full of essential vitamins and minerals.
If extra virgin olive oil were used instead of aquafaba, one serving would contain 339 calories instead of 219. There is no need to add oil to hummus, especially when you are still using tahini, which is a fantastic source of healthy fats that provides a creamy and satisfying oil-free hummus. You can save yourself 120 calories per serving simply by using aquafaba instead of oil.
My primary reason for wanting to make an oil-free roasted red pepper hummus is to help keep my fasting blood sugar in range. I notice that if I eat too many fats, especially oils and saturated fats, my fasting blood sugar will creep up. To help keep my fasting blood sugar in range, I limit my intake of excess oils. Instead, I like to use nut butters such as tahini, whole nuts, and seeds as healthy sources of fats in my diet.
Professor Roy Taylor, a diabetes researcher, says that excess calories are a primary cause of fatty liver in susceptible individuals, and the best way to reverse type 2 diabetes is to lose weight by eating a very low-calorie diet. Oils are among the most calorie-dense foods, and people are pouring them over low-calorie healthy vegetables and salads and wondering why weight loss is so hard when they are eating so many salads and vegetables.
If you are struggling to lose weight, try making this oil-free, low-calorie hummus. It is fantastic for weight loss and eating a healthy diet, especially when you eat it with raw vegetables.
Roasted Red Pepper Hummus Recipe:
- 4 cups canned chickpeas (save the aquafaba juice in the canned chickpeas)
- ½ cup aquafaba (chickpea water)
- 2 red bell peppers, roasted with 1/2 tsp liquid smoke & 2 tsp coconut aminos
- ½ cup tahini
- 2 tbsp white miso paste
- ½ cup lemon juice (freshly squeezed)
- 4 cloves garlic, roasted
- 1 tsp salt
- ½ tsp smoked paprika
How to Make the Oil Free Roasted Red Pepper Hummus:
- Roast the Red Peppers and Garlic:
- Preheat the oven to 400°F (200°C).
- Cut the red peppers in half, remove the seeds, and chop them into large chunks before tossing them in 1/2 tsp of liquid smoke and 2 tsp of coconut aminos. Lay the peppers on a baking tray with the garlic cloves.
- Roast for 30 minutes or until the peppers are soft and their skins are charred.
- Blend the Hummus:
- Add the chickpeas, tahini, lemon juice, roasted garlic, and roasted red peppers to a food processor.
- Pour in the aquafaba to help achieve a creamy texture.
- Add the white miso, smoked paprika and salt.
- Blend until smooth, scraping down the sides as necessary. If the hummus is too thick, add more aquafaba, 1 tablespoon at a time, until you reach your desired consistency.
- Taste and Adjust:
- Taste the hummus and adjust the seasoning if needed. You can add more lemon juice for extra zing, smoked paprika for a more spicy and smoky flavor, or miso for a richer umami flavor.
- Serve:
- Transfer the hummus to a serving bowl and garnish with fresh herbs, smoked paprika, or sesame seeds if desired. Serve with fresh veggies, flaxseed crackers, corn chips, or as a spread in wraps.
Serving Tips and Substitutions:
- Roasting your peppers: Roast them until their edges are nicely charred. This adds a smoky depth to the hummus. You can also roast them in an air fryer, which will take less time and thus reduce the total time.
- Sub raw garlic: I like the subtle roasted garlic flavor, but fresh garlic can pack a more garlicky punch.
- Aquafaba: Using aquafaba instead of oil makes this hummus extra light and creamy. It is also oil-free and low-calorie, making it a fantastic homemade hummus for weight loss. You can use water as a substitute for aquafaba to help blend in the food processor.
- Storage: Store in an airtight container in the fridge for up to 5 days. Freeze any extra hummus that you won’t use up within 5 days in the freezer. Pull out and defrost the frozen hummus as needed.
Enjoy this smooth, smoky, and delicious oil-free roasted red pepper hummus! It is a perfect healthy snack when served with chopped raw vegetables. It is also a great sandwich spread and tastes great in veggie wraps.
I often spread it on a white cheddar flavored rice cracker topped with cucumber and sprouts. You can also serve it with tortilla chips or my other personal favorite is gluten free flax crackers that I get from Costco.
Roasted Red Pepper Hummus Nutrition
According to Cronometer (a fantastic app for tracking your nutritional and caloric intake) this low calorie hummus with red pepper contains the following macronutrients per serving which is 1/8 of the total recipe.
- Calories: 219
- Protein: 9 grams
- Carbs: 18 grams
- Fat: 11 grams
This red pepper dip contains many vitamins and minerals, including B vitamins, calcium, copper, iron, magnesium, manganese, phosphorus, selenium, zinc, and sodium. Thanks to the addition of red pepper and fresh lemon juice, it is especially high in vitamin C. It is such a healthy dip that it is easy to make in a food processor and yields a lot of hummus that you can freeze so you have healthy snacks for the future to pull out of the freezer as needed.
Also be sure to check out this classic oil free hummus recipe :)
Oil Free Roasted Red Pepper Hummus – Low Calorie, Smoky & Healthy
Equipment
- 1 food processor
- 1 knife
- 1 Chopping board
Ingredients
- 4 cups canned chickpeas
- 2 red peppers
- 4 cloves garlic
- ½ tsp liquid smoke
- 2 tsp coconut aminos
- ½ cup tahini
- ½ cup fresh squeezed lemon juice
- ½ cup aquafaba
- ½ tsp smoked paprika
- 2 tbsp white miso
- 1 tsp salt
Instructions
- Preheat the oven to 400°F (200°C). Cut the red peppers in half, remove the seeds, and chop them into large chunks and toss them in 1/2 tsp of liquid smoke and 2 tsp of coconut aminos. Bake for 30 minutes or until the edges of the red pepper is slightly blackened.
- Add all the ingredients to a food processor and blend until smooth, scraping down the sides as necessary. If the hummus is too thick, add more aquafaba until you reach your desired consistency.
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