(BEAN-LESS) KABOCHA SQUASH HUMMUS by Lindsey | Dolly and Oatmeal

we’re coming in hot this week with this bean-less (!!) hummus! why bean-less? mostly because i can’t really do beans without severe stomach pains, but also because while i was on this bean-less hummus journey i found that a hummus without chickpeas can in fact taste like magic, AND have a similar whipped consistency to traditional hummus. hence, me sharing this recipe with you!

if you haven’t noticed around here, i loooove kabocha squash over all other winter squash. it’s slightly sweet and earthy, and has the most luscious texture, which lends itself so nicely to a fluffy, creamy hummus. all we did here was remove the chickpeas, and in its place, added roasted kabocha squash. all that’s added is a good bit of tahini (the more the merrier), lemon juice, garlic, some ground cumin, and some water to thin it all out some. it’s blended up in a food processor, and can stay in your fridge for up to 4 days. you can add just about any seasonings you like, whether that’s swapping in some smoked paprika for the cumin, maybe some roasted shallots for the garlic, or swapping the kabocha with another winter variety (although i do nudge you to give the kabocha squash a go if you can get your hands on one).

happy february, loves! xo


print the recipe!

kabocha squash is my preference here, but if you can’t easily access it, then using acorn, or butternut squash will be just as good. you could also use one medium-sized sweet potato as well.

| makes about 1 1/2 cups |

1/2 large kabocha squash, cut in half (or 1 small kabocha squash, cut in half

avocado or olive oil

1/3 cup tahini paste

1-2 tablespoons fresh lemon juice

2 garlic cloves

1/2 teaspoon ground cumin

salt & pepper

water, to thin


toasted pumpkin seeds

extra virgin olive oil

thyme sprigs

rosemary sprigs


preheat oven to 400°F and line a baking sheet with parchment paper. oil the cut sides of the squash, and place cut side down. cook for 45 minutes - 1 hour, until it’s tender when pricked with a sharp knife. remove from the oven and let cool completely.

once cool, scoop the seeds and the stringy bits from the center of the squash and discard. then scoop out the flesh and place it into the cup of food processor fitted with a metal “s” blade. add the tahini, 1 tablespoon lemon juice, garlic, cumin, and salt & pepper. blend, drizzle in the water through the spout, a little at a time, scarping down the sides as you go, until you get a smooth consistency. taste and add more lemon juice, salt, pepper, spices, if need be.

scoop hummus into a large lidded container. store in the fridge for up to 4 days. once ready to serve, let it sit out at room temp for roughly 30 minutes. give it a good stir, then plate your hummus and top with a drizzle of olive oil, toasted pumpkin seeds, and fresh herbs. serve with crackers, fresh sliced veggies, or warm crusty bread :)

similar recipes:

beanless sunflower seed & black garlic hummus

beanless sunflower seed & black garlic hummus

spicy hummus fries

spicy hummus fries

Bean-Less, Sunflower Seed & Black Garlic Hummus by Lindsey | Dolly and Oatmeal

i already know the question exists out there that if chickpeas aren't involved in a hummus recipe, does it even qualify as hummus?  my personal answer is yes, yes it does in fact qualify.  there are many iterations of certain recipes where i draw the line, but when you can modify a beloved food with an ingredient to slightly alter it, then i wholeheartedly think that it has a place at the table.  

i first had a sunflower hummus at one of my favorite brooklyn restaurants, vinegar hill house.  frank and i went for our birthdays one warm september night and ordered it for our appetizer.  theirs was a combination of chickpeas and sunflowers seeds, and they topped it with anise oil and roasted summer squash, but i still remember the hummus' flavor and silky smooth texture.  it's been almost 3 years since that meal, and i've thought about making a sunflower seed hummus, sans chickpeas, in that time.  a few weeks ago i pulled the trigger, and i'm so excited i did :)

first, there are few things to make this hummus the very best it can possibly be:

  1. a high-speed-blender is key to making it super smooth.
  2.  good quality tahini is also pretty crucial (i highlight a few of my favorite brands below).  
  3. if you have the time, make hummus ahead of time.  i try to plan a couple days out when i i'm going to make it, having it sit in the fridge to let the flavors meld make all the difference (in this hummus, but all other hummus recipes as well).  i prefer to eat homemade hummus 2-3 days after it was prepared, it's just that much tastier.   

i will say, you do have to be a fan of sunflowers seed's flavor in order to enjoy this hummus.  i personally love it; it's nutty and full-bodied, and totally luscious.  a bit thicker than its chickpea hummus counterpart, but still fluffy and smooth like a good hummus should be.  i like sprinkling the top with za'atar, adding a glug of good quality extra virgin olive oil, as well a pinch of flaky sea salt.  you could definitely add your own toppings, or add a specific spice into the blending process that you prefer, but i try to refrain from taking too much flavor away from the lovely combination of flavors here.

favorite tahini brands: (most of these i was able to find in certain neighborhoods in brooklyn or nyc, but fortunately they're also available online as well :) . i also should note that i use tahini almost everyday, and therefore i store it at room temperature, which i prefer.  but if you use it less frequently, then i would suggest storing in the fridge.)

  1. beirut - my brooklyn go-to (but you apparently you can purchase it online, too)
  2. soom 
  3. seed + mill
  4. 365 - an everyday grocery store go-to
  5. al wadi
  6. roland 

big hummus-y hugs!! xo

sunflower seed & black garlic hummus

  • black garlic can be hard to come by.  if you can't find it, and you don't mind another step, roast a head of garlic and use 2-3 cloves. but if you don't want another step, simply use regular garlic


| makes just over 2 cups hummus |

  • 1 cup raw sunflower seeds, soaked overnight (or at least 4 hours), drained and rinsed
  • 1/2 cup tahini
  • 2-3 tablespoons lemon juice (from 1 large lemon, or 2 small lemons)
  • 4 cloves black garlic cloves (or 2-3 cloves roasted garlic cloves, or 1-2 cloves regular garlic, roughly chopped) *see notes above
  • fine sea salt
  • fresh ground pepper
  • filtered water, to thin

optional garnishes:

  • za'atar
  • extra virgin olive oil
  • a pinch of flaky sea salt
  • herb flowers


  1. combine the seeds, tahini, 2 tablespoons lemon juice, garlic, salt (i start with about 1 teaspoon, and add more later if needed), a couple grinds of pepper, and 1/2 cup water in the container of a high-speed blender (if you don't have a blender, a food processor will do, but the hummus will not have a silky smooth texture).  whiz everything together on high, scraping down the sides of the blender as you go.  add more water as needed to get everything blended and smooth.
  2. once it's blended to your desired consistency (i tend to like it a bit on the thinner, silkier side), taste and adjust the salt, and lemon juice, if needed.
  3. scrape the hummus into an air-tight container and store in the refrigerator for up to 3-4 days.  
  4. serve with a sprinkle of za'atar, a swirl of olive oil, a pinch of flaky sea salt, and herb flowers to garnish. grilled or toasted bread is optional, but very much preferred ;)

similar recipes:

black beluga lentil hummus w/ roasted garlic & fennel

black beluga lentil hummus w/ roasted garlic & fennel

sunshine mung bean spread

sunshine mung bean spread

beet tahini dip

beet tahini dip

Sunshine Mung Bean Spread w/ Gluten Free Za'atar Flatbread by Lindsey | Dolly and Oatmeal

meals in general have taken on a life of their own.  when amesy was a teeny babe he slept quite often, and so in between those times i was able to get things done. while his naps are more routine these days, they're much less frequent, and shorter, so the need to get creative and make every moment count is essential in order to get anything done.  if you follow me over on instagram then you might be aware of my new found love for meal prepping.  before having a baby i always strived to dedicate a day during the week for preparing meal components but it was never an essential thing to get frank and i through the week.  but now, especially with amesy starting to eat solids, a dedicated meal prep day is super crucial.  having plenty of dips and spreads is another thing that is kind of vital around here.  i use them to dress up a lunch/dinner bowl, or for a nourishing snack with cut veg and/or crackers or bread.

but more importantly, we're honoring two wonderful humans today, who are going to need all the feel-good snacks that people with a little one need to have.  sonja and alex from a couple cooks, just welcomed their beautiful boy, larson ames to the world and i'm just overflowing with happiness for them.  and if a new baby isn't sweet enough, sonja told me that larson's middle name, ames, was inspired by our little amesy which always brings tears of joy to my eyes every time i think about it.  sonja is the first one to always organize and put together virtual baby showers for so many of us lucky ducks, she goes above and beyond, even when the days were trying.  so i'm beyond delighted to share in this special occasion with her and alex, and so many other bloggers today.  welcome, welcome, little larson!  you are one lucky little guy! and thank you to melissa, sarah, and ashley for putting this baby shower together! 

for this dip i used my favorite pulse: mung beans (also know as moong dal which is the split variety).  essentially, pulses are the seeds of plants in the legume family, they include: chickpeas, lentils, beans and split peas.  i love mung beans  mostly because they're easy on the digestive system (especially when they're soaked or sprouted), but also because they're an all-star bean, packed with a great number of vitamins and minerals, plus they're a great source of protein.  it varies week to week, but i usually prepare a few different pulses to eat throughout the week, but i'm upping my game even more so because this month but I’m doing my best this month to meet the nutritional guidelines for pulses, eating ½ cup serving of the nutritious ingredients 3 times per week.  pulses are not only easy to make, and super versatile (i wrote an entire book on chickpea flour, so you know they can do a lot!), but they're a sustainable food that are drought tolerant, water efficient, and they enrich the soil where they grow making them a natural fertilizer.  

this post was created in partnership with usa pulses & pulse canada.  all thoughts and opinions, as always, are my own.  thank your for supporting the sponsors that help keep dolly and oatmeal going!  

check out the other #ACoupleAdopts recipes:

Flourishing Foodie  |  Avocado and Asparagus Tartines with Basil Pesto
The Full Helping  |  Individual Strawberry Chocolate Crisps
Snixy Kitchen  |  Roasted Lemon Mint Pesto Tartines, Two Ways
This Mess Is Ours  |  Coriander & Lime Scented Cashews
Making Thyme for Health  |  Hemp Ranch Hummus
Two Red Bowls  |  Buttered Eggs on Toast, with Radish & Parsley
Cookie and Kate  |  World’s Greatest Guacamole
Edible Perspective  |  Tropical Oatmeal Snack Cookies
Eat This Poem  |  Red Pepper and Walnut Hummus
Brooklyn Supper  |  Roasted Cauliflower Tacos with Cilantro-Avocado Sauce
Gather & Dine|  Muffin Tin Granola Cups with Lemon Greek Yogurt and Berries
The Fauxmartha  |  Laura’s Sunshine Crackers
FoodieCrush  |  Baked Beet Chips

sunshine mung bean spread w/ gluten free za'atar flatbread

you can use any pulse here really, but be aware that there might be differences in consistency, and therefore you may need to add more or less tahini or water.  

sunshine spread (makes about 2 cups)

  • 1 1/2 cups cooked mung beans (i like using this sprouted variety)
  • 1/2 cup tahini
  • 1/2 cup filtered water
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic, roughly chopped
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • sea salt & fresh pepper, to taste
  • sumac, for garnish
  • fresh dill and microgreens or pea shoots, for garnish

gluten free za'atar flatbread (makes four 5-6-inch flatbreads) 

  • 1 1/4 cup filtered warm water (105°-115°F)
  • 1 teaspoon raw honey
  • 1 packet instant yeast (approximately 2 1/4 teaspoons)
  • 1 cup chickpea flour
  • 1 cup brown rice flour
  • 1/2 cup sorghum flour
  • 1/2 cup arrowroot powder
  • 2 teaspoons psyllium husk powder
  • 1 1/2 teaspoons fine sea salt
  • 2 tablespoons extra virgin olive oil, plus extra for brushing
  • 1/4 cup za'atar
  • 1/4 cup extra virgin olive oil


  1. in a blender or food processor, blend the mung beans, tahini, water, lemon juice, garlic, spices, and salt and pepper to taste.  continue blending the mixture scraping down the sides of blender or bowl until the spread is smooth and creamy.  add more water if needed to get your desired consistency.  transfer the spread to a bowl, cover with cling wrap, and place in the refrigerator until ready to serve.
  2. make the dough.  in a bowl, whisk together the water and sugar until it is dissolved.  sprinkle in the yeast and let it proof until the surface it foamy, about 10 minutes.  
  3. in a large bowl, whisk together the remaining ingredients except the oil.  use a wooden spoon to make a well in the center of the flour, then add the yeast mixture and olive oil. stir until dough is mixed.  cover the bowl loosely with cling wrap and allow to dough to rise in a warm place (i preheat my oven to warm - about 150°F - and shut it off about 10 minutes before placing the dough inside) until the dough doubles in size, about 30-45 minutes.  
  4. preheat oven to 500°F and place a baking stone inside (or a cookie sheet).  line a cookie sheet with parchment and set aside.  divide the dough in half and wrap one half in cling wrap, place in the freezer for another time.  place the other half of dough onto the prepared cookie sheet and dust with more brown rice flour.  divide the dough into 4 equal pieces and use your fingers to press it out, using more flour if needed to prevent sticking, until you have four 5-6-inch rounds.  cut any parchment hanging over (to prevent any extra paper from burning.) cover the dough with a clean dishcloth to puff up slightly, about 15-20 minutes. 
  5. whisk together the za'atar and oil, and spoon it over the dough rounds, using about 3-4 spoonfuls to sufficiently cover the tops. use the cookie sheet to carefully shuffle the parchment and doughs onto the baking stone.  bake until golden brown, about 7-8 minutes. et the za'atar bread cool slightly.  
  6. serve 1 piece of za'atar bread with 1/2 cup mung bean spread, some sliced veggies, and olives. 

similar recipes:

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mung bean & cilantro falafel tacos

black beluga lentil hummus w/ roasted fennel & garlic

black beluga lentil hummus w/ roasted fennel & garlic

spicy hummus fries

spicy hummus fries