This sunflower seed hummus recipe is hands down the best hummus without tahini out there. We didn’t just settle for a basic chickpea puree because we discovered the perfect substitute: roasted sunflower seeds or sunflower butter. The addition of this ingredient gives the hummus a rich, nutty flavor that will make your taste buds dance with joy. Trust me, you won’t be able to get enough of this irresistible dip!
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Making hummus is the best thing that can happen to chickpeas. I mean, I do love a good chickpea mushroom curry or falafel balls, but I can’t get bored with our oil-free hummus recipe.
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What to expect?
Have you found this recipe because you were searching for the perfect hummus without tahini? Sadly, most recipes just skip tahini without substituting anything for it. They are basically a tasty chickpea puree, but not a real hummus. Here comes our sunflower seed hummus recipe to the rescue.
- You may find tahini too bitter for your liking. So you can skip it since sunflower seeds add a nutty flavor to your hummus without bitterness.
- While some recipes suggest using peanut butter, it has a sweeter aroma that doesn’t quite complement the hummus. Sunflower seeds bring that savory taste you want.
- Using sunflower seeds keeps your hummus nut-free and allergy-friendly.
- Best of all, it’s easy, inexpensive, and widely available in most stores – much cheaper than buying tahini.
Ingredients
Making a sunflower seed hummus cannot be easier. You only need 5 main ingredients and a good blender or food processor.
- Canned chickpeas – also known as garbanzo beans
- Aquafaba – It is the liquid from the chickpea can. This is to make your hummus extra fluffy and creamy. It can be substituted for water.
- Whole sunflower seeds or sunflower seed butter – It depends on how powerful your kitchen equipment is.
- Lemon juice
- Garlic cloves
🛒 You can find detailed measurements for all ingredients in the printable version of the recipe card at the bottom of this post.
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Instructions
Making sunflower seed hummus
- Drain canned chickpeas, but reserve the aquafaba.
- Peel the garlic cloves.
- Squeeze one lemon.
- Measure sunflower seeds or butter, depending on which one you choose.
- Measure aquafaba or water.
- Add all ingredients to your blender or food processor. Liquids first, then solids.
- Blend all ingredients until you get a smooth, creamy hummus. If you use a food processor, you may need to blend longer and stop from time to time to scrape the sides.
Expert tips
If you want a creamy hummus, but don’t have a high-power blender like Vitamix or Blendtec, follow our top tips.
- Peel chickpeas – Place them in a bowl of water and rub them together to make the peels float to the top. Use a fine mesh sieve to remove the peels.
- Use sunflower seed butter – You can substitute raw sunflower seeds for sunbutter especially if you don’t have a strong blender. Select one which is 100% sunflower seeds* without sugar, salt, or other ingredients.
- Make sunflower butter – You can make your own sunflower seed butter in a food processor by chopping the seeds and scraping the sides until it forms a free-flowing paste, similar to making homemade peanut butter. It is totally doable making nut or seed butter is the same process.
Variations
For flavored hummus, the possibilities are endless – add any flavor you like! We personally enjoy it with smoked sweet paprika powder, curry powder, or cumin. 2-3 teaspoons are usually enough to get the perfect amount of flavor. Harissa hummus (from our falafel platter) and roasted red pepper hummus (from our Mediterranean grazing board) are also excellent options.
Try combining Provencal and Middle Eastern flavors for a unique twist by adding olive tapenade as a topping. The flavors complement each other perfectly.
Alternatively, give your hummus an Italian flair by adding pesto. The combination is a powerhouse of flavor, whether it’s spinach pesto or sun-dried tomato pesto. Give it a try and see for yourself!
Serving ideas
Hummus is a versatile dip that can be enjoyed in many ways. When ready, spoon it to a serving dish. Garnish with a drizzle of olive oil, freshly chopped parsley, and sweet paprika powder. Then grab your favorite veggies like carrots, celery, and red bell pepper, or pair it with crackers, tortilla chips, or pita bread for a satisfying snack. Alternatively, use it as a spread in sandwiches and wraps for a delicious twist.
Looking for more inspiration? We’ve got you covered! Check out our collection of 16 quick ideas to eat with hummus, as well as 25 mouthwatering recipes with hummus, such as salads, pasta, soup, hummus pizza, and hummus quesadillas. There’s no shortage of ways to enjoy this delicious dip!
Storing tips
You can easily store it in an airtight container in the refrigerator for a week without any problem.
We recommend freezing sunflower seed hummus in smaller batches, so it can be easily thawed per serving.
FAQs
No need. Sunflower seeds are quite soft, and most blenders and food processors can puree them smoothly. If you are in doubt, make sunflower seed butter first and use that to make hummus.
Absolutely. This sunflower seed hummus recipe does just that. They are the best substitutes for tahini to make hummus since they bring the necessary nutty flavor and still keep the desired consistency.
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Sunflower Seed Hummus (Without Tahini)
Ingredients
- 3 cup Chickpeas (canned)
- ½ cup Water or aquafaba
- ½ cup Sunflower seeds half – if you use sunflower seed butter
- 3 Tbsp Lemon juice (freshly squeezed) it is almost 1 lemon
- 2 cloves Garlic
- 1 tsp Salt
- Pepper to taste
Instructions
Prepare the ingredients
- Drain canned chickpeas and reserve the liquid. Peel the garlic cloves. Squeeze the lemon. Measure sunflower seeds. Measure aquafaba.
Blend until smooth
- Add all ingredients to your blender and blend it for 2 minutes until you get smooth and fluffy homemade hummus. Done! 5 minutes! (If you don’t have a Vitamix, check out the Notes for tips on how to make it in a food processor.)
Notes
- Peel chickpeas – Place them in a bowl of water and rub them together to make the peels float to the top. Use a fine mesh sieve to remove the peels.
- Use sunflower seed butter – You can substitute raw sunflower seeds for sunbutter especially if you don’t have a strong blender. Select one which is 100% sunflower seeds* without sugar, salt, or other ingredients.
- Make sunflower butter – You can make your own sunflower seed butter in a food processor by chopping the seeds and scraping the sides until it forms a free-flowing paste, similar to making homemade peanut butter. It is totally doable making nut or seed butter is the same process.
Laura
This sunflower hummus is absolutely delish! I follow a cooling Ayurvedic diet and this recipe is light and fresh! Not nearly as thick and heavy as traditional hummus made with tahini. I used fresh lime instead of lemon and omitted the garlic and pepper. Great on its own for sure, but decided to get creative with cooling herbs and spices. Added turmeric, coriander and parsley for the win! Served with sweet Fiji apples and raw veggies. There are endless possibilities for this recipe! Thank you so much!
Jennifer
I love tahini and regular hummus, but my son is deathly allergic. Thank you for creating this, I will give it a shot. Are there any spices you recommend adding to try to mimic the flavor of tahini?
Also, how do you think a pistachio or walnut butter would do as a substitute?
Nandor
Hi Jennifer, we are glad you like it. We do believe that sunflower seeds are the closest substitute to tahini, especially in terms of flavor. Pistachios will likely color the hummus green, and you will taste the pistachio for sure. We usually use walnut to make pesto since the nutty flavor matches the pesto taste we want to go for.
Bettye M
Two (2) cups of water was way too much in this recipe. Could it be an error?
My Pure Plants
Yes you’re right. Oh I am so sorry. 1/2 cup. I corrected it now.