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10 minutes mins
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By: Rachel GurkPosted: 03/14/2016
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If you don’t like or can’t have tahini, this parsley hummus without tahini should be your bean dip of choice! It comes together in 10 minutes or less and is perfect for healthy dipping.
Recipe Overview
Why you’ll love it: Pretty, economical, and good for you!
How long it takes: 10 minutes
Equipment you’ll need: food processor
Servings: 10 (2 tablespoons each)
Table of Contents close
- 1 Recipe Overview
- 2 About This Hummus
- 3 What You’ll Need
- 4 How to Make Hummus
- 5 FAQs
- 6 Storage Tips
- 7 Looking for more nut-free dips?
As many of you know, my little man (N) has a sesame seed allergy.
Many people don’t even know that there is sesame in hummus. Let’s take a minute to chat about that. One of the main ingredients in hummus is tahini. In fact, I think tahini is what makes it hummus and not a “bean dip,” but we’re calling this recipe hummus anyways.
So, tahini. Tahini, if you’re unfamiliar, is basically just ground sesame seeds. If you were to make peanut butter with sesame seeds instead of peanuts, you’d have tahini.
About This Hummus
This dip doesn’t look like hummus, I know. If you’re going for something that looks and tastes more like hummus (even hummus without tahini), 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?
You’ll find the printable recipe card at the end of this post.
What You’ll Need
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: Or garbanzo beans, whatever name you give them. They are exactly 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.
- Salt: Since this is homemade hummus, you can control the sodium in this recipe.
- Parsley: 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
I’ve made this recipe super easy for you. Simply add all the ingredients to your food processor and process until smooth. Drizzle more olive oil in if it’s too thick.
FAQs
What is green hummus made of?
You can add pretty much any tender green or herb to hummus. Spinach, watercress, baby kale, cilantro, dill, chives or green onions are good choices.
How well does hummus freeze?
Hummus freezes well for four to six months. If it separates slightly, just give it a good stir. If you’re freezing a large amount, thaw overnight in the fridge for best results.
Keep reading for more about freezing hummus.
Storage Tips
Store hummus in an airtight container in the fridge for up to 5 days. Hummus can be frozen, too! If you are looking for an easy lunchbox idea, put the hummus into individual serving size containers and freeze for up to 6 months. Add it to lunchboxes along with fresh pita triangles and/or veggies for a healthy lunch.
Looking for more nut-free dips?
Here’s a selection of some of my favorites:
- Healthy Southwestern black bean dip
- Edamame dip – it’s similar to hummus but made without chickpeas
- Arugula pesto (no pine nuts in this one!)
- Whipped feta with lemon and dill
- Black bean dip
- Spinach dip
- Blue cheese dressing or dip
- Mexicali dip recipe – IRRESISTIBLE!
- Baked goat cheese dip with lemon and thyme
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
Recipe
Get the Recipe: Hummus without Tahini (Sesame & Nut Free)
4.50 from 4 votesPrep Time: 10 minutes mins
Total Time: 10 minutes mins
10 servings
Print Rate Recipe
If you don’t like or can’t have tahini, this parsley hummus without tahini should be your bean dip of choice! It comes together in 10 minutes or less and is perfect for healthy dipping.
Ingredients
- 1 can (16 oz.) garbanzo beans, rinsed and drained
- 1 garlic clove, minced
- juice of one lemon
- 1/4 teaspoon salt (more to taste)
- 1/2 cup firmly packed parsley leaves (some stems are okay too)
- 2 tablespoons olive oil
- 2 tablespoons water
Instructions
Blend all ingredients together in food processor until smooth. Scrape down sides as needed.
Store in airtight container in fridge for up to a week.
Notes
- Serving size: 2 tablespoons.
- If you’re looking for something that looks and tastes more like hummus, omit the fresh parsley in this recipe. I just love the flavor it adds and the bright green color of the hummus.
- Garbanzo beans and chickpeas are the same thing.
- Aquafaba, the liquid in canned chickpeas, can be substituted for the water.
Nutrition Information
Serving: 2tablespoons, Calories: 66kcal, Carbohydrates: 6g, Protein: 2g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 186mg, Potassium: 83mg, Fiber: 2g, Sugar: 1g, Vitamin A: 260IU, Vitamin C: 4mg, Calcium: 21mg, Iron: 1mg
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© Author: Rachel Gurk
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Reader Interactions
Leave a Review
Jeannie says
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.Reply
Rachel Gurk says
Thank you so much for your kind words and encouragement! Take care!
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Nina Vania says
Do the chickpeas need cooking before adding them to the food processor, if using canned chickpeas?
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Rachel Gurk says
Not if they’re canned! Just drain and rinse.
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Anna says
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…!
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Rachel Gurk says
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.
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Terri says
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!
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Rachel Gurk says
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!
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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!
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Rachel Gurk says
Thank you SO much for your kind words. <3
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Sues says
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!
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denise says
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.
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Rachel Gurk says
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…
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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.
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Rachel Gurk says
Thanks, Elaine! Glad you like the recipe!
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Erin@WellPlated says
Not allergic to tahini but I LOATHE stirring it, so I’ll be making this, please and thank you :)
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Rachel Gurk says
haha! Stirring it is the absolute worst! Especially a new container!
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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.
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Rachel Gurk says
He can as far as I know, but I’m super careful with it. Good tip though!
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