Who doesn’t like hummus? If you have made it at home, then you know how much more delicious and economical it is compared to store-bought hummus. Try this recipe, starting from dried chick peas or garbanzo beans to take it to the next level. Sprouting them gives an extra nutritional boost, as well as an extra sweet, nutty creaminess. And starting from dry saves a lot of money and improves the taste and texture. I have really been preferring dry beans over canned in general, and they just shine in this sprouted hummus recipe.
Sprouted Hummus: Step by Step with Pictures
- 1 cup dried chick peas or garbanzo beans
- fresh, filtered water (reserve cooking water if cooking)
- 1/4-1/3 cup olive oil
- 1/4-1/3 cup tahini
- 2-3 cloves of garlic
- juice of 1/2-1 1/2 lemons
- cumin, cayenne, paprika
- (optional) zatar for serving
Special equipment: blender or food processor; coarse cheesecloth; colander
1. Sprouting: Rinse and then soak the chick peas in a bowl in fresh water, covering them up at least twice their height. We have a water filter for drinking water, and I prefer to use that. Soak for about 8 hours, they should grow and plump up. Rinse the beans in a colander, rinse out the bowl and then return them to the bowl. Add a very small amount of water, they should not be covered, just a little wet at the bottom. Cover loosely with a coarse cheesecloth and place in a cool (room temperature) place, out of direct sunlight. Every 8 hours, rinse the beans and the bowl and repeat. Continue until you see 1/4″ sprouts on most of the beans, about two days. Discard any mushy ones.
2. Cooking: (optional) Any kind of raw sprout is unfortunately on the “avoid” list for pregnant women, as —cats out of the bag— I know now. To eliminate any risk of bacteria AND retain much of the nutritional value, simply cook the beans for one minute only. Rinse the sprouted beans and cook in fresh water. Bring to a boil for one minute. Drain, but reserve the cooking liquid.
3. Blending: In a good blender or food processor, add the beans, 1/2 – 1 cup of the cooking liquid (use fresh water if you did not cook your beans) and the rest of the ingredients. Start with the smaller suggested amounts. When using dried beans instead of canned, you will need to use more liquid then you are used to. If you find your blender struggling, add a little more of the cooking liquid or water. For reference, on a variable speed Vitamix, I blend for 30 seconds on “4”. Taste (and have your kitchen helper taste.) I often decide to add more of one or more ingredients, so try adding up to the larger suggested amounts.
4. Yums: Serve topped with zatar, paprika and/or a drizzle of olive oil. Enjoy!