Why make sprouted chickpea hummus?
- Fresher flavour than canned chickpeas.
- Sprouting can lower phytate in legumes.1
- Cheap: a cup of dry chickpeas makes a big batch.
How to sprout chickpeas
- Soak 1 cup of chickpeas for 8 to 12 hours in plenty of water.
- Drain and put them in a jar or sprouting bag.
- Rinse and drain twice a day.
- In 2 to 3 days, short tails appear. They're ready.
See the chickpea seed guide.
Sprouted chickpea hummus tips
- Blend tahini and lemon first. It whips into a creamy base.
- Use ice water. It makes the hummus lighter and fluffier.
- Blend longer than you think. Two to three minutes makes a big difference.
Flavour variations
| Variation | Add |
|---|---|
| Roasted red pepper | 1 roasted pepper |
| Herb | A handful of parsley and cilantro |
| Spicy | 1 tsp harissa or chili paste |
| Green | A handful of pea shoots or broccoli microgreens |
Use it as a spread in alfalfa sprout wraps, or try sprouted chickpea salad.
Sprouted Chickpea Hummus
Vegan · Middle Eastern
Ingredients
Hummus
- 2 cups (about 300 g) sprouted chickpeas
- ½ tsp baking soda (optional, for smoother hummus)
- ⅓ cup (80 g) tahini
- 3 tbsp lemon juice
- 1 garlic clove
- ½ tsp ground cumin
- ¾ tsp salt
- 3 to 5 tbsp ice water
To serve
- 2 tbsp olive oil
- Pinch of paprika or sumac
- Chopped parsley
- Warm pita bread
Method
- Simmer the sprouted chickpeas in water with the baking soda for 15 to 20 minutes, until very soft. Drain and rinse.
- Blend the tahini, lemon juice, garlic and salt for 1 minute until thick and pale.
- Add the warm chickpeas and cumin. Blend for 2 minutes, scraping down the sides.
- With the blender running, add ice water a spoonful at a time until the hummus is smooth and creamy.
- Taste and adjust lemon and salt. Spoon into a bowl, swirl, and top with olive oil, paprika and parsley.
- Serve with warm pita.
Notes
- Cooking the sprouts makes the hummus smoother and lowers the food-safety risk.
- Peel for extra smooth: rub off loose skins after simmering.
- Keeps: 4 to 5 days in the fridge.
Seeds in this article
Frequently asked questions
Can you make hummus with sprouted chickpeas?
Yes. Simmer the sprouted chickpeas until soft first, then blend them as usual. The hummus tastes slightly fresher and nuttier.
Do sprouted chickpeas need to be cooked for hummus?
Cooking is recommended. Raw sprouted chickpeas are firm and blend poorly, and cooking lowers the food-safety risk of raw sprouts.
How long does it take to sprout chickpeas?
About 2 to 3 days. Soak them for 8 to 12 hours, then rinse and drain twice a day until short tails appear.
How do I make hummus extra smooth?
Cook the chickpeas until very soft with a pinch of baking soda, blend the tahini and lemon first, and add ice water slowly while blending.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Elliott H, Woods P, Green BD, Nugent AP. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes? Nutrition Bulletin, 2022. Link
