Creamy Tahini-Chickpea Pastasauce (vegan)

Creamy Tahini-Chickpea Pastasauce (vegan)

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A simple and allergy-friendly recipe for a creamy Tahini-Chickpea Sauce, that is made in only 30 minutes. It is super tasty and not just on pasta!

Creamy Pasta Top Shot

Hey guys and welcome back to my #simplyconny blog! It´s been a long time since I uploaded the last recipe on here but finally everything is updated after my long break and ready to go :-). I’m really looking forward to being creative in the kitchen again and prepairing a lot of new, delicious and allergy friendly dishes that everyone can enjoy. I´ll make it easy to replace certain ingredients and ensure that it’s adaptable to everyones individual needs. 

Unfortunately, I’m still in the histamine intolerance game, so its necessary to think about alternatives and create some safe and still delicious meals that I can enjoy without any regrets. Since I still can’t eat tomatoes the search for yummy pasta sauce alternatives continues. Luckily, I discovered this Baked Bell Pepper Sauce for remaking a lot of dishes that most people enjoy, like pasta, pizza, chili etc. but sometimes we just crave something really heavy and creamy like a Carbonara or Alfredo sauce.

Creamy Pasta Sauce Bowl

As you probably know from my IG „Plantbased_food_and_travel“ I´m 100% addicted to tahini.I can’t tolerate most nut butters, but, my body tolerates sesame very well in small amounts, which makes me more than happy. It adds a lot of flavor and creaminess to all kind of foods, sweet as well as savory. Have you ever tried tahini in your oatmeal? If not you’re definitely missing out, I cant recommend it strongly enough. If you suffer from a histamine intolerance like me please make sure that your body can handle it. The tricky thing about a histamine intolerance is that everyone responds to certain foods in their own individual way. 

Creamy Pasta Top Shot

So what about chickpeas? Isn’t it recommended that they be avoided in nearly every food list you can find about histamine intolerance? Yes it is, but honestly, I’ve had a very different experience, it really all depends on the preparation. I always try and compare the benefits and disadvantages of a food, amazingly, most of the time when it comes to unprocessed plant based foods the good outweighs the bad. It took me a long time before I was able to add chickpeas into my diet again, and still, I have to make sure that I cook them fresh for every meal or deep freeze them right after cooking. Please try to avoid any kind of canned foods because they are bad news for anyone with a histamine intolerance. 

Pasta mit Sauce Nahaufnahme

I can honestly tell you without a doubt that with this Vegan Tahini-Chickpea Pasta Sauce you won`t miss out on the taste and creaminess you’re used to finding in more histamine containing dishes. If you have problems with spelt or wheat you can easily replace them with zucchini noodles or any other kind of pasta that you can tolerate well. For more low histamine sauce inspiration also check out my Red Bell Pepper Sauce , Anti Histamine Pesto or the flavorful Bell Pepper Pesto.

Of course, this Vegan Tahini-Chickpea Pasta Sauce is delicious on veggies, potatoes, rice and as a dip as well. Its very versatile and goes well with a variety of dishes. So, just dive in and get creative! 

Creamy Tahini-Chickpea Pasta Sauce (vegan)

A simple and allergy-friendly recipe for a creamy Tahini-Chickpea Sauce, that is made in only 30 minutes. It is super tasty and not only on pasta! 
Course Main Course, Sauces & Spreads
Tags allergy-free, chickpeas, creamy, dairy-free, egg-free, low histamine, nut-free, pasta, soy-free, vegan
Preparation Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 Servings
Author Conny Lutze


  • 400 g pasta of your choice

For the Tahini-Chickpea Sauce

  • 2/3 cup dried chickpeas (equals 2 cups cooked chickpeas)
  • 1 cup cauliflower - chopped in small florets
  • 1/3 cup tahini
  • 2 red onions
  • 2 cups water
  • 1 tbsp coconut oil
  • 1 tsp salt
  • 1 tsp garlic powder (or 1 clove fresh garlic)
  • 1/2 tsp pepper * (white pepper is more tolerable)
  • 2 tbsp yeast flakes * (optional)
  • 1/2 tsp lemon or lime juice * (optional)


  • Wash the chickpeas and soak them in water overnight or for a minimum of 8 hours. Drain and cook them as recommend on the package in fresh water until soft. I always use my InstantPot  to cook beans which makes it so much easier and faster. 
  • Cook the pasta as recommended on the package 
  • Bring water to a boil, add the cauliflower and cook for about 10 minutes until soft. Then strain and put it aside 
  • Peel the onions and chop them, how big or small makes no difference, they’ll be going in the blender. Heat the coconut oil in a pan, add the onions and chickpeas and fry until everything gets lightly browned. The roasted flavor really brings this sauce to the next level!
  • When the pasta is al dente remove from heat and strain
  • Put the cauliflower, fried onions, chickpeas, tahini, salt, pepper, yeast flakes, lemon juice and water in a blender or food processor and mix until you get a smooth and creamy sauce.
  • Enjoy with the freshly cooked pasta or anything else you desire!


1: The preparation time doesn’t include the soaking and cooking time for the chickpeas
2: If you’re very sensitive to histamine leave out the yeast flakes and the lemon-/lime juice and use white pepper instead of black

Creamy Pasta Top Shot



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I hope you will like my recipe. If you try it out and post on Instagram please use the hastag #simplyconny and tag @plantbased_food_and_travel in the picture. I’m really looking forward to see your creations.
Much Love ❤️

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