Recipe Overview
Why you’ll love it: If you don’t like or can’t have tahini, this parsley hummus without tahini is a great alternative! It’s super easy to make and economical, too.
How long it takes: 10 minutes
Equipment you’ll need: food processor
Servings: 10 (2 tablespoons each)
Food Allergy Challenges
As many of you know, my son has a severe sesame seed allergy (and nuts, too). What many people don’t know is that there is sesame in hummus. One of the main ingredients in hummus is tahini. Tahini is ground-up sesame seeds, similar to peanut butter, except made with sesame seeds instead of peanuts.
So, my challenge has been learning how to cook without sesame or nuts. His allergies are severe enough that I don’t like have any of these products in my kitchen at all. This sesame-free hummus is an alternative to classic hummus. It’s really delicious and I don’t think you’ll miss the tahini at all. (Because tahini is a little expensive to buy, as is prepared hummus, I think you’ll find that this recipe is more economical, too!)
Green Hummus!
This dip doesn’t look like traditional hummus, I know. If you’re going for something that looks and tastes more like hummus (even hummus without tahini), simply omit the fresh parsley. I just love the flavor parsley adds and the beautiful shade of green. Wouldn’t you say it’s more appetizing than plain ol’ hummus?
Ingredient Notes
Hummus is super easy to make. You’ll need a food processor. Maybe a blender would work although I’ve never tried making hummus in a blender.
- Canned Chickpeas: They may be called garbanzo beans, they’re the same thing. If you like, save a couple tablespoons of the liquid they’re canned in. It’s called aquafaba and can be substituted for the water in this recipe for an even creamier dip.
- Garlic: Adjust the garlic to your preference. I’d start with one clove and go from there.
- Freshly Squeezed Lemon Juice: A splash of citrus brightens up the flavor of hummus and is a pretty classic ingredient.
- Olive Oil: Choose a good quality extra virgin olive oil for best results.
- Parsley (optional): Only fresh parsley will do here. I like Italian flat leaf but curly parsley works, too. Parsley adds nutrition and color. You may omit it if you prefer more classic hummus.
How to Make Hummus
Simply add all the ingredients to your food processor and process until smooth. Drizzle more olive oil in if it’s too thick. It’s really that easy to make your own hummus!
Recipe Options
Use a different green (or leave it out). You can add any tender green or herb to make green hummus. Spinach, watercress, baby kale, cilantro, dill, chives or green onions are good choices, and will give your hummus exciting new flavor.
Use a different bean. If you’re not a fan of chickpeas (garbanzo beans), substitute another white beans such as cannellini beans (white kidney beans), great Northern beans, or navy beans. This will change the texture of the hummus slightly. I would experiment with different beans to see which one you like the best.
Refrigerate: Hummus should be refrigerated in a covered container. It will keep for up to 5 days.
Freeze: Hummus can be frozen for up to 6 months. If you are looking for an easy lunchbox idea, freeze the hummus in individual serving size containers (they thaw quickly). Pack the hummus into lunchboxes with fresh pita triangles and/or veggies. If you’re freezing larger amounts, thaw the hummus overnight in the fridge for best results.
Hummus without Tahini (Sesame & Nut Free)
Ingredients
- 1 can (16 ounces) garbanzo beans (rinsed and drained)
- 1 clove garlic (minced or pressed)
- 3 tablespoons freshly squeezed lemon juice (from 1 lemon)
- ¼ teaspoon salt (or to taste)
- ½ cup firmly packed parsley leaves, optional (small stems are okay)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons water
Instructions
- Blend all ingredients together in food processor until completely smooth. Scrape down sides as needed.1 can (16 ounces) garbanzo beans, 1 clove garlic, 3 tablespoons freshly squeezed lemon juice, ¼ teaspoon salt, ½ cup firmly packed parsley leaves, optional, 2 tablespoons extra virgin olive oil, 2 tablespoons water
- Refrigerate until ready to serve.
Notes
- More traditional hummus: If you’re looking for something that looks and tastes more like regular hummus, omit the fresh parsley in this recipe. I just love the flavor it adds and the bright green color of the hummus. It adds nutrition, too.
- Garbanzo beans: Garbanzo beans and chickpeas are the same thing. If you don’t want to use garbanzo beans, try cannelini, navy beans, or another white bean. The texture will differ slightly so experiment until you find which one you like best.
- Pro tip: Reserve a couple tablespoons of the “aquafaba,” which is the liquid in canned chickpeas. You can substitute it for the water to make extra creamy hummus.
- Storage: Hummus can be refrigerated for up to 5 days, or frozen for up to 6 months. Thaw overnight in the refrigerator before serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Did You Make This?Share a comment and rating below! I love hearing what you think!
I discovered I had a tahini allergy when I made my own hummus at home and had a reaction. Then, I noticed the reaction to my store bought hummus. I try not to eat too much of it now because I rely on store bought. I’m just so grateful to read someone else has these issues and I’m not alone. A great page top to bottom. Thank you! Ps: I’m also allergic to flax seeds. Health food is a real problem for allergic folks.
Thank you so much for your kind words and encouragement! Take care!
Do the chickpeas need cooking before adding them to the food processor, if using canned chickpeas?
Not if they’re canned! Just drain and rinse.
Hello, just found out my daughter has a food intolerance to sesame seeds, lentils and chickpeas. And guess what, her absolute favourite food that she eats every day is hummus. She’s feeling rather sad about it so I’m trying to find recipes that feel like hummus and taste a bit like shop bought hummus but don’t have chickpeas or sesame. Any ideas? This recipe looks yum but what can I use instead of chickpeas? She’s 11 and will be hard to win over…!
Ahhh, what a bummer! I completely understand that struggle. Is she allergic to other beans? This recipe would work fine with cannellini or great northern beans.
Hi Rachel, so glad I found your page! My husband is severely allergic to all seeds and nuts, all shellfish, strawberries, watermelon, chocolate, eggplant and coconut. Needless to say I completely understand the stresses involved in potluck and eating out. Even cooking at home was a challenge for me when we were first together. I’ve learned a lot about allergies and ER visits over the last 10 years but always appreciate a new recipe for something I love and he can’t have, until NOW! Thank you for sharing!
Thanks for sharing your story! It’s always so nice to hear from people who understand the struggles of having a food allergy or a loved one with a food allergy. I hope you guys love the hummus! Thanks again for taking the time to comment!
I love tahini and am gratefully able to eat, but I love all kinds of hummus recipes! This one sounds so good Rachel! Your spiderman is lucky to have you looking out for him. Food made with love and care always tastes better!
Thank you SO much for your kind words. <3
Great post!! I’m obsessed with parsley, so this hummus is right up my alley. I do love tahini, but find that it’s often not needed in homemade hummus!
glad you made something the whole family can enjoy.
I have the hardest time with people not understanding me not being able to eat bell peppers since I can tolerate some other peppers, though I tend to not partake too much of any pepper should the allergy/sensitivity worsen to include all peppers. And, I have found documented evidence it’s real, plus my allergist backs me up on it
My husband can’t eat cheddar, so I have to substitute when I make mac-n’cheese, nachos, tacos, etc… but he can eat any other cheese. However, he can’t eat pepperoncini.
That’s so interesting to me! That’s how I feel about giving N sunflower seeds – I’m worried the allergy will worsen and one day I’ll find out the hard way…
This looks like an option for me! I’m not allergic to sesame, but I just don’t like regular tahini. Thanks for sharing your allergy story too.
Thanks, Elaine! Glad you like the recipe!
Not allergic to tahini but I LOATHE stirring it, so I’ll be making this, please and thank you :)
haha! Stirring it is the absolute worst! Especially a new container!
Can your Little One eat sunflower seeds? I use them successfully in different spreads and bean pastes. It obviously doesn’t taste sesame but imitates well tahini texture and improves a nutritional density of the meal.
He can as far as I know, but I’m super careful with it. Good tip though!