I tried to like store-bought hummus, trust me, I really did. I just never found one I could love so I set-out to make my own. Homemade soaked and sprouted hummus is nothing like you’ve tried before. It’s creamy, without being sticky, and it’s flavorful beyond imagination, thanks to its best friends – garlic and lemon. It’s also gluten-free and vegan.
Why Soaked and Sprouted Hummus?
Similar to other legumes, chickpeas are rich in phytic acid, an anti-nutrient that may cause digestive issues in some people as well as prevent them from absorbing calcium, zinc, magnesium, iron and copper. By soaking and sprouting chickpeas, we reduce the phytic acid and improve the beans’ digestibility.
Soaking and sprouting is not complicated but it does require planning and time. Chickpeas need to be rinsed and soaked in warm water for 24 hours and then let sprout on the counter for 3-5 days.
How to soak and sprout chickpeas?
Soaking chickpeas and preparing them for cooking couldn’t be any easier. Place 1 cup dried chickpeas in a medium size bowl or jar with enough warm water to cover the beans. Stir in 2 tablespoons lemon juice and 1 teaspoon sea salt. Cover and let soak up to 24 hours. Chickpeas will double in size.
To sprout chickpeas, rinse the soaked beans and transfer to a large mason jar. Cover the jar mouth with a coffee filter secured with a rubber band. Place the jar at a 45 degree angle upside down in a clean bowl or pan and let beans sprout for 2-3 days. Rinse a few times each day until sprouts start showing. Once the beans are sprouted, rinse them and cook on the stovetop until soft, about an hour. Sprouted beans cook faster than only soaked beans. Now you have chickpeas that are ready for hummus!
Is Hummus Gluten-Free?
To make sure your hummus is gluten-free, you will need to use gluten-free tahini, such as this or this one. Tahini is made of sesame seeds but those may be toasted or roasted with flour which would mean they may contain gluten. So, to make soaked and sprouted hummus gluten-free, make sure to use tahini that’s gluten-free.
You can see the video of this recipe on my Facebook page, even if you’re not on Facebook!
More legumes recipes for you:
Soaked and Sprouted Hummus
This soaked and sprouted hummus is not only creamy and more flavorful than store-bought versions but it’s also better for you!
- 2 cups cooked chickpeas soaked and sprouted
- 1 clove garlic
- 1 lemon juiced
- 1 teaspoon sea salt fine
- 1/4 teaspoon pepper flakes
- 1/4 teaspoon ground cumin
- 2 tablespoons tahini gluten-free
- 1/2 cup olive oil
- 1 tablespoon filtered water optional
- fresh thyme for garnish
- whole chickpeas for garnish
In a food processor, puree chickpeas and garlic. Then add salt, pepper flakes, cumin, tahini and the juice of one lemon. Keep the food processor running while slowly feeding the olive oil though the tube. Process on and off, scraping the sides of the bowl, until the hummus is smooth and creamy.
If needed, add one tablespoon of water at the end to cream the hummus even more. Serve right away or store in the refrigerator.
The time needed for this recipe includes only the active prep and cooking time. To soak and sprout chickpeas, please plan ahead and allow three days for soaking and sprouting.