Italian Vegan Hummus: Tahini-Free

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This low-fat Italian Vegan Hummus is delicious on sandwiches, in wraps, or served with fresh vegetables and pita bread. It’s completely oil and tahini-free, so the calories and fat per serving are very low.

no tahini italian hummus in white bowl surrounded by melba toast topped with hummus and cilantro overhead photo

Sometime back I was playing around, adapting a recipe from Dr. Neal Barnard, and this no tahini vegan hummus happened in my kitchen. It’s so satisfying and light!

We love this oil-free tahini hummus because it’s…

  • SO easy to make
  • Incredibly filling
  • Low in fat
  • Oil-free
  • Tahini-free
  • Loaded with healthy ingredients
  • Herby
  • Great as a snack or sandwich spread
overhead shot of no tahini italian hummus in blue bowl with pieces of melba toast and veggies on brown cutting board

What is Italian tahini-free hummus made of?

There are so many different varieties of hummus. Most often, it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are just blended together in a food processor or blender. This tahini-free Italian hummus ingredient list includes:

  • chickpeas (garbanzo beans or edamame)
  • garlic cloves
  • cilantro
  • basil
  • oregano
  • smoked paprika
  • balsamic vinegar
  • salt
cilantro, chickpeas, balsamic vinegar, garlic clove, and spices on brown cutting board

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

How to make no tahini hummus

Though most hummus recipes include tahini (crushed sesame seed paste), it is quite high in fat. The good thing is that hummus can easily be made completely tahini-free and oil-free.

This recipe really is as simple as tossing a few ingredients into a blender and processing. It doesn’t get much easier than that!

The chickpeas (aka garbanzo beans) can be from a can or freshly made in an InstantPot. Either way will work just fine.

Just remember that if you’re using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.

chickpeas being drained white background

Combine all ingredients in a blender or food processor and blend into a smooth paste. If you like your hummus creamier, simply allow it to process a little longer at high speed.

chickpeas, cilantro, and spices in blender before mixing

Stop to scrape down the sides of the blender when necessary.

This healthy homemade tahini-free hummus can be served immediately with veggies like carrots, celery sticks, cucumbers, and anything else you can think of.

To provide even more flavor, place it in an airtight bowl and chill for several hours or overnight to allow flavors to blend.

Serve with fresh-cut vegetables, pita bread, or on sandwiches and wraps.

Keeps 5-7 days in the refrigerator.

oil free italian hummus in brown bowl with veggies and melba toast in background

Can you freeze hummus?

This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.

Hummus even freezes well in an airtight container for up to 6-8 months. The day before you want to eat it, move the hummus container from the freezer to the refrigerator. It takes at least a few hours to thaw until it’s ready to eat. Thawing can take longer depending on how much is in your container.

It’s best to freeze hummus in small portions to make defrosting quicker and to have handy small amounts to eat in one sitting. 

Other great recipes to try

I have quite a few hummus recipes on this site. They all are delicious and can be made with no tahini, even if it is listed in the ingredients. I also have a recipe for an Ultimate Veggie & Hummus Sandwich that you’ve got to try!

Nutrition in chickpeas

Did you know that just one cup of cooked chickpeas has over 12 grams of fiber? Better yet, they contain both soluble fiber and insoluble fiber, the latter of which helps lower LDL cholesterol.

In addition, each cup of garbanzo beans packs a whopping 12 grams of protein!

There are so many benefits to these little legumes. Chickpeas are a great source of plant-based protein and fiber, iron, zinc, phosphorus, B vitamins, and more. With so many vitamins and nutrients, chickpeas are a powerhouse of nutrition. So bring on the healthy snacking!

The recipe is adapted from Breaking the Food Seduction by Dr. Neal Barnard.

Other terrific hummus recipes

For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!

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no tahini italian hummus in white bowl surrounded by melba toast topped with hummus and cilantro overhead photo
4.73 from 18 votes

Italian Hummus | No-Tahini

This low-fat Italian Vegan Hummus is delicious on sandwiches, in wraps, or served with fresh vegetables and pita bread. It's completely oil and tahini-free, so the calories and fat per serving are very low.
Prep: 10 minutes
Total: 10 minutes
Servings: 4 servings

Ingredients 

  • 1- 15 oz can chickpeas or 1-1/2 cup fresh cooked
  • 1/4 cup veggie broth or water
  • 1 tablespoon balsamic vinegar
  • 1-2 cloves garlic
  • 2 tablespoons cilantro I used fresh cilantro
  • 1/2 teaspoon basil dry
  • 1/2 teaspoon oregano dry
  • 1/2 teaspoon smoked paprika
  • 1 tsp salt or to taste

Instructions

  • If using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
  • Combine all ingredients in a blender or food processor and blend into a smooth paste. Stop to scrape down the sides of the blender when necessary.
  • Place in an airtight bowl and chill several hours or overnight to allow flavors to blend. Serve with fresh-cut vegetables, pita bread, or on sandwiches. Keeps 5-7 days in the refrigerator.

Video

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
I have quite a few hummus recipes on this site. They all are delicious and can be made with no tahini, even if it is listed in the ingredients. I also have a recipe for an Ultimate Veggie & Hummus Sandwich that you've got to try!

Nutrition

Calories: 92kcal | Carbohydrates: 15g | Protein: 5g | Fat: 2g | Sodium: 228mg | Fiber: 4g | Sugar: 3g

Disclaimer

To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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About Terri Edwards

Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy.  I’m so glad you’re here! Read More…

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17 Comments

  1. I have tried several hummus recipes & this one was just the very best. My husband loves it & I took a big bowl of it to a couple of church related functions & a bunch of people there asked for the recipe & these are people that turn their nose up at anything they hear is vegan with no animal products or oil or sugar in. I have tried many of your recipes & have enjoyed every one. Thanks so much for all of them.

  2. I made this recipe this morning!! I left out the cilantro. I am one of those that thinks it tastes soapy lol. I put it on an Ezekiel wrap with lots of romaine. Hubs added sriracha to his. It was EXCELLENT!! Thank you so much for the recipe!!

  3. We liked it but my husband, son and I are so used to a bit of lemon that we decided to try to add it. We juiced and added a half worried that we might destroy the taste and it was absolutely amazing- took it to another level. Hope you try it some day.

  4. I find if the chick peas are heated the mix seems to be creamier. Also if you cook your own chick peas, keep the liquid and use that instead of the broth – acts as a gelling agent. Otherwise this recipe is delicious. Thank you. That balsamic brings it right up to perfection lol

  5. Hi Terri. I’m just curious. In the recipe, you list smoked paprika but the link takes you to Hungarian paprika. The smoked paprika I’m familiar with (Spanish hot or mild) has a distinctive flavour. Which do you use in this hummus? Thanks!

    1. Hi Katherine- Thanks for catching that! It’s regular smoked paprika used in this recipe. I’ve fixed that link now. I really appreciate your catching the link problem.

  6. Omg, this is so yummy! I’m not sure I can put it in the fridge and wait for it to chill and flavors to marry!

    1. Jo, this is one of the few hummus recipes that doesn’t include tahini as an ingredient. That means it’s even lower in fat, which is great. Hope you enjoy the recipe!

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