Miso Parsley Oil Free Hummus from Jazzy Vegetarian

Miso Parsley Oil Free Hummus – a tasty light snack or appetizer paired with crackers or fresh veggies. This recipe comes from the cookbook, Jazzy Vegetarian’s Deliciously Vegan.

You guys know how I feel about snacks, so I’m bringing you another one today. This light and lemony oil-free hummus comes from Laura Theodore’s most recent cookbook, Deliciously Vegan. It’s a tasty low-fat snack that pairs great with crackers or vegetables. It’s also great as a spread for sandwiches and wraps.

The book itself contains recipes from holiday entertaining to easy everyday ideas. There is definitely something for everyone.

Keep reading for a full review of the cookbook plus the recipe for this Miso Parsley Hummus.

Jazzy Vegetarian

Laura Theodore is the fun vegan chef and personality on the PBS television show Jazzy Vegetarian. She is also a diverse singer, known mostly for her jazz. She has several cookbooks under her belt and Jazzy Vegetarian’s Deliciously Vegan: Plant Powered Recipes for the Modern, Mindful Kitchen is her latest. It is the companion cookbook to season six of her cooking show which is airing now. Check your local listings and give it a watch!

This cookbook is extensive (over 175 recipes!) covering everything from breakfast to dessert and everything in between. Laura also includes her essential Top Ten lists (Chapter 1) for things like pantry ingredients, egg substitutions, herbs and spices, and options for vegan cheese, among others. She also includes menu plans for holidays, seasons, and style of cuisine, which I think you’ll find very handy.

Take a Peek Inside

There are 15 chapters in Deliciously Vegan. Let’s take a look at some of the yummy recipes you’ll find.

Favorite Fundamentals: Top Ten Egg Substitutions; Top Ten Cheese and Cream Sauce Substitutions; Top Ten Two-Ingredient Recipes

Festive Morning Favorites: Potato and Spinach “Frittata”; Breakfast Tostadas; Fabulous French Toast Bake

Sunny Smoothies: Berry-Date Delight Smoothie; Green Julius Smoothie; Kale-icious Smoothie Bowl with Orange Cream Swirl

Nibbles, Noshes and Quick Bites: Smoky and Spicy Guacamole; Polenta Pizza Bites; Nutty Chocolate Chip Trail Mix

Sauces, Dressings and Tasty Toppings: Carrot-Tahini Dressing; Walnut “Cream” Sauce; Four Ingredient BBQ Sauce

Marvelous Muffins and Quick Breads: Lemony Maple-Cranberry Muffins; Four-Ingredient Apricot Bars; Apple ‘n Date Coffee Cake

The Daily Green: Kale and Chickpea Salad; Tex-Mex Salad Bowl; Herbed Rice and Bean Salad

Soup’s On: Minty Cucumber and Carrot Soup; Thirty-Minute Veggie-Tofu Soup; Cauliflower-Leek Soup with Sweet Paprika

Lunch, Brunch or Light Supper: Asparagus Tart; Chickpea-Avocado Sandwich Wrap; Quinoa Luncheon Bowl with Lemon-Lime Dressing

Pasta Love: Linguine Puttanesca; Spicy Seitan Lasagna; Sensational Stuffed Manicotti

Elegant Entrées: Gingered Portobello Stacks: Sunny Black Bean Burgers; Vegan Burritos with Tofu Queso Fresca

Jazzin’ Up Veggies and Grains: Cashew Stuffed Artichokes; Garam Masala Sweet Potato Bites; Red Potato and Cauliflower Mash

Cakes, Crumbles, Cookies and Crisps: Divine Chocolate Mouse Cake; Blueberry Tea Cakes; Mini Raspberry Cheeze-Cakes

Pies, Puddings, Tarts and Treats: Tasty Little Baked Apples, Vanilla Cream-Chocolate Pudding Parfaits; Pecan-Date Truffles

Jazzylicious Menu Plans: Summer Jamboree; Wow! Weekend Brunch; Tex-Mex Menu

Miso Parsley Oil Free Hummus

I hope you love this lemony Oil Free Hummus as much as we do. If you try it, please come back and leave me a comment below with your feedback and star rating.

You can also find me on social media. Be sure to tag @veggie_inspired and #veggieinspired so I’m sure to see it. And don’t forget to snag yourself a copy of the Jazzy Vegetarian’s Deliciously Vegan cookbook.

Enjoy!

5 from 4 votes

Print

Miso Parsley Oil-Free Hummus

Prep Time

10 mins

Total Time

10 mins

 

Miso provides texture and taste to this hummus without adding any oil, keeping it a light and low-fat option for a satisfying snack.

Course: Appetizer, Snack

Cuisine: dairy free, gluten free, nut free, oil free, vegan

Keyword: healthy hummus recipe, hummus recipe without tahini

Servings: 4

Calories: 79 kcal

Author: Laura Theodore

Ingredients

• 1 can (15 to 16 ounces) chickpeas (garbanzo beans) (drained and rinsed)
• 2-3 tablespoons water (plus more as needed)
• 2 tablespoons freshly squeezed lemon juice (see note)
• 1 tablespoon chopped fresh parsley
• 1 tablespoon mellow white miso
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon sea salt

Instructions

1. Put all of the ingredients into a blender and process until smooth. Add a bit more water, as needed, to achieve the desired consistency.

Recipe Notes

Chef's Note: For an extra "lemony" taste, use 3 tablespoons lemon juice.

~A note from Veggie Inspired: I added a bit more cayenne and a clove of garlic.

 

Nutrition Facts

Miso Parsley Oil-Free Hummus

Amount Per Serving

Calories 79 Calories from Fat 9

% Daily Value*

Total Fat 1g 2%

Polyunsaturated Fat 1g

Sodium 159mg 7%

Potassium 108mg 3%

Total Carbohydrates 13g 4%

Dietary Fiber 3g 12%

Sugars 1g

Protein 4g 8%

Vitamin A 3%

Vitamin C 12%

Calcium 2%

Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.

More Oil Free Appetizers to Love:

Tortilla Rollups w/ Veggie Cream Cheese

Cucumber Bites w/ Sun Dried Tomato Spread

Roasted Red Pepper Oil Free Hummus