Hummus has seen a huge surge in popularity in recent years, and with good reason. The stuff is versatile (you can add just about anything to it, like roasted vegetables or different oils, to create a customized flavor), delicious, and it’s quite healthy too.
Chickpeas (or garbanzo beans), the base of most hummuses (or hummi?), are a legume that contain large quantities of protein and fiber, plus a good deal of B vitamins (particularly folate) and other minerals like iron and manganese. Add to that some tahini (sesame paste), fresh garlic, and extra virgin olive oil, and you’ve got the makings of a much healthier alternative to French onion dip.
It’s not the cheapest though, and if you’re tired of spending $6 or $7 for a tub, rest easy, because it’s one of the simplest things you can make at home. And not only am I going to show you how to make hummus, but we’re going to make a sprouted version. That means it’ll be easier on your digestive system and your body will be able to absorb all those good nutrients more readily!
How to Make Sprouted Hummus
Start with one cup of dried chickpeas. Put them in a bowl, cover with at least a few cups of water, and let soak overnight (you could stop here and skip the sprouting step if you prefer). Drain and put the chickpeas in a jar on the counter. Fill the jar with fresh water and drain immediately (you’re just rinsing and keeping them moist) a couple times each day, until you start to notice small sprouts (shouldn’t take more than a day or two).
When they start to sprout, it’s time to cook. Simmer for about an hour, or until the chickpeas are tender. Another optional step: you can pinch the skins off and compost them – not necessary, but it yields a little smoother hummus, and it doesn’t take much time.
In a food processor, combine the chickpeas, a pinch of salt, a couple cloves of garlic, a splash of lemon juice, and a spoonful of tahini (not necessary; we didn’t have any the last time we made this). Pulse for 10-15 seconds, or until well combined.
With the food processor running, drizzle in olive oil until the hummus is smooth and your desired consistency; I probably used about 1/2 cup. Toss in some roasted peppers or zucchini, or some herbs and spices for an extra flavor boost!
Making sprouted hummus does require an extra day or two of planning, but it’s well worth it. Once you learn how to make hummus at home, it’ll be hard to buy it again!
- 1 cup dried chickpeas
- 2 Tbsp tahini, optional
- 1 Tbsp lemon juice
- 1-2 tsp sea salt
- 2-3 cloves garlic
- 1 tsp cumin
- 1/2 cup extra virgin olive oil
- In a medium bowl, cover the chickpeas with several cups of water and let soak overnight. The next day, drain and put them in a jar.
- Rinse and drain the chickpeas at least twice per day until they just begin to sprout (1-3 days, usually).
- Simmer the chickpeas in 2-3 cups of water for about an hour, or until tender. Drain.
- When cooled, you can optionally pinch the skins off for a smoother hummus.
- Add the chickpeas, tahini, lemon juice, salt, garlic, and cumin to a food processor. Pulse until well-combined.
- With the food processor running, drizzle in the olive oil, until the hummus is smooth and the consistency is to your liking.
- Scoop into a glass bowl. Will keep in the refrigerator for at least a week.
kristin @ going country says
My post yesterday was how NOT to make hummus. Fun.