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Italian Vegan Hummus: Tahini-Free

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

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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, and 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

A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page.

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 a 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 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 vegan hummus 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!

hummus sandwich with veggies on brown paper with avocado in background
Ultimate Veggie & Hummus Sandwich

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!

Recipe adapted from Breaking the Food Seduction by Dr. Neal Barnard.

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Other terrific hummus recipes

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

Italian Hummus | No-Tahini

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

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.

Ingredients

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

Instructions

  1. If using canned chickpeas, drain and rinse in a colander to remove salt and preservatives.
  2. 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.
  3. 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.

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.

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Nutrition Information:
Yield: 4
Amount Per Serving: Calories: 92Total Fat: 2gSodium: 228mgCarbohydrates: 15gFiber: 4gSugar: 3gProtein: 5g

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.

Did you make this recipe?

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Katherine

Wednesday 5th of August 2020

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!

Terri Edwards

Wednesday 5th of August 2020

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.

Stephanie

Tuesday 7th of April 2020

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!

Terri Edwards

Tuesday 7th of April 2020

Hi Stephanie- Ha! I know exactly what you mean, and I vote for eating it now. :D

Jo hiller

Wednesday 31st of July 2019

How much tahini in the Italian hummus?

Terri Edwards

Wednesday 31st of July 2019

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!

Kim

Saturday 16th of June 2018

THIS IS AMAZING!!!!!!-

EatPlant-Based.com

Saturday 16th of June 2018

That's wonderful to hear! So glad you enjoyed it!