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Roast Vegetable Hummus – Bean-Free – Medium Oxalate – Low Histamine

Fri 17th Jun, 2022 - 3:55pm by Emma Cockrell

Here is a delicious recipe for a hummus variation that contains no beans. Whether you struggle to digest legumes, or are following a low carbohydrate diet, or watching your oxalate and phytate intake, this dip is for you. Made by blending pan-roasted vegetables, you can still enjoy a creamy and flavour-rich hummus.  This recipe is so tasty however, anyone can work with this simple method and appreciate delicious flavours!

Low Histamine Option

An added bonus of this recipe is that it can also be adapted for a low histamine diet, where lemon juice needs to be avoided or limited. Check this blog for more information on histamine. And for those who are concerned about oxalate content, I replace tahini (sesame seed paste) with ground sunflower seeds. Sesame seeds contain an incredible 3800mg of oxalate per 100g, compared to sunflower seeds at about 24 mg per 100g.  If oxalate symptoms are really strong, then even sunflower seeds may exacerbate the situation, in which case, leave the seeds entirely, and replace with a tablespoon of extra virgin olive oil. 

So what is Oxalate?

Oxalate can be thought of as a ‘natural pesticide’, a part of many plants, including root vegetables, stems, leaves, nuts and fruit. In fact, in some plants it forms the bulk of their dry weight.

In most people dietary oxalate passes through the bowel without being absorbed. However, for some, oxalate is allowed to pass into the body.  Once oxalate is in the blood stream it combines with calcium to forms crystals, which are deposited in the muscles, brain and urinary system, to cause widespread symptoms. Even a diet that contains a lot of high oxalate foods may lead to a build up of oxalate.

Key symptoms associated with oxalates in the diet included muscle pain, joint pain, tingly legs, painful or sore eyes, fatigue, irritable mood, bladder irritation, poor concentration, restless legs and poor sleep. Kidneys stones are perhaps the best known area of oxalate build-up.

If you are struggling to see progress in one of these areas of health, then it may be wise to consider the role of oxalates. Get in touch if you want to talk this through in a consultation. 

Whether or not you have any of these dietary concerns, this hummus variation is delicious and a simple recipe to use for dips, salad dressings, pancake topping or spread over low-carb rolls.

Roast Vegetable Hummus


  • 2 courgettes, peeled and chopped
  • 1/2 red pepper, washed and chopped (optional – this can be left if you can’t eat pepper)
  • 2 cloves of garlic, peeled and crushed
  • 2 tablespoons extra virgin olive oil
  • 1/3 cup of ground sunflower seeds (or 1/4 cup tahini if oxalate is not a problem)
  • 2 Tablespoons of lemon juice (or 1/3 teaspoon of vitamin C powder as Ascorbic Acid if you want a low histamine option)
  • Seasoning, herbs and spices to taste, e.g. a pinch of Himalayan salt or Lo-Salt, 2 teaspoons fresh chives, or 1 teaspoon dried chives, or 1/2 teaspoon ground cumin.


  • Place the courgette, red pepper (if using) and garlic in a pan with the extra virgin olive oil.
  • Put a lid on the pan and cook over a medium heat until the veg are soft.
  • Transfer the cooked vegetables into a food processor with the ground sunflower seeds and lemon juice (or vitamin C powder if wanting the low histamine option)
  • Blend until the ingredients are combined and creamy. 
  • Add any seasoning you want to use. Place in a clean jar with a lid and store in the fridge for up to 4 days. 
  • If you are keeping histamine low it is important that food is always as fresh as possible. You may like to put the mixture into ice-cube trays, so you can defrost the hummus in small amounts when you need it.