Raw Sprouted Hummus
Raw Sprouted Chickpea Hummus is full of nutrition and easy to make. It’s a healthy, oil-free vegan dip that tastes delicious with fresh sliced veggies or whole-grain crackers!
Yes, another chickpea recipe is born! This time it’s a raw sprouted hummus that’s full of delicious earthy flavor and packed with nutrition!
Raw chickpeas have a much different flavor than the cooked ones I’m used to. At first, I wasn’t sure if I would like this. But it came out really well and I would absolutely make this again and again!
Freshly sprouted chickpeas have a nice flavor alone, but in hummus they are spectacular!
I made this sprouted chickpea hummus the same as I make regular hummus, except I added extra of everything to really get a good and flavorful raw sprouted hummus.
Why We Love This Spouted Hummus Recipe!
We know cooked chickpeas are good for us but they are even better after sprouting!
Sprouting unleashes their full potential. Water is the key to unlocking their rich source of nutrition.
Germination is a life force, and we can benefit from adding sprouted nuts and seeds to our daily lives. Once sprouted, the protein content will increase by as much as 20%, nucleic acids by 30%, and many vitamins by as much as 500%—yes, 500%. Pretty amazing!
Best of all, chickpeas are really easy to sprout. It just takes a couple of days of patience, but it’s worth watching your little seeds come to life and do their magic.
How To Sprout Chickpeas
The main point of sprouting is the initial overnight soak, followed by two days of thoroughly rinsing 2 – 3 times a day with purified water.
- You don’t really need any special tools to sprout your chickpeas. I used a mason jar with a sprouting lid but any bowl or jar will do. This sprouting kit would be great too!
- Cheesecloth rubber-banded around the top of a jar will work, too, if you don’t have a sprouting lid. I’ve also sprouted without any lids and did just fine using my hand & fingers as a strainer.
- You could also use a simple colander after the initial soaking process; this will ensure maximum airflow and allow you to rinse them well.
The above picture is two days after the initial soak. Most of my beans sprouted very well, some only had little sprouts, and some had none. You can expect various stages of sprouting and that is perfectly fine.
Once sprouted the beans will be at their highest potential and will give you excellent nutrition along with a wonderful hummus once everything is put together.
How To Make Raw Sprouted Hummus
Now that you have sprouted the chickpeas, making sprouted hummus is as easy as can be!
Using a food processor or high-speed blender, add the chickpeas, tahini, cumin, coriander, garlic, lemon, and salt to the bowl/cup and process until smooth and creamy, stopping to scrape down the sides as needed. It literally takes less than 5 minutes!
Top Tips
- For smoother hummus, we recommend using a high-speed blender.
Serving Suggestions
We like to pair this sprouted hummus with fresh veggies such as cucumber, carrots, celery, and colored bell pepper strips. It’s also great with raw juice pulp crackers or traditional pita chips.
More Healthy Dip Recipes!
If you try this sprouted hummus recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
PrintRAW SPROUTED HUMMUS
The life force of germination in a refreshing and earthy flavored raw sprouted chickpea hummus will fuel your mind, body and soul! This recipe is vegan, oil-free, and easy to make.
- Prep Time: 48 hours
- Total Time: 48 hours
- Yield: Serves 8
- Category: Snack
- Cuisine: Vegan
Ingredients
- 3/4 cup dried garbanzo beans or 1 1/2 cups sprouted chickpeas
- 1/4 cup tahini
- 2 large garlic cloves
- juice of 2 medium lemons
- 1/4 cup purified water, + more as needed to thin
- 1 tablespoon cumin
- 2 teaspoons coriander
- himalayan salt, to taste
Instructions
Soak chickpeas: If starting with dried beans, place the dried chickpeas in a large bowl and fill with fresh purified water. The beans will double in size so be sure to cover and leave plenty of extra water for them to soak up, about 2 to 3 times as much water. Soak for 8 -12 hours. Rinse and drain thoroughly.
Let beans sprout: Place the chickpeas in a mason jar with a sprouting lid (or sprout them using a colander). Leave the chickpeas anywhere at room temp and rinse and drain them 2 – 3 times a day for 2 to 3 days. If your garbanzo beans are not sprouting, try moving them to a warmer area. Here is a great guide to sprouting garbanzo beans from the Sprout People for reference.
Hummus: Place the ingredients into a food processor or high-speed blender and process until creamy.d You may need to stop every now and then to scrape down the sides. Taste for flavor, adding anything extra you like – garlic, tahini, lemon, spices, or salt. If adding more water, add 1 tablespoon at a time until desired consistency.
Makes about 2 cups
Store: Keep leftovers in the refrigerator for up to 5 days.
Serves 8
Enjoy with fresh sliced veggies or crackers.
Notes
For smoother hummus, use a high-speed blender.
Keep in mind that the below nutritional values are not showing the true nutritional value of sprouted chickpeas. The protein, vitamin & mineral values would be much higher.
FOLLOW TSV on Facebook, Instagram, Pinterest, or RSS for more updates and inspiration!
Mine turned out super chunky. It was yummy, but the texture was off putting. Bummer. Maybe I didn't soak them long enough before sprouting, or maybe I just need a better food processor.
I had been thinking about sprouting chickpeas and this made it really clear. It was much easier than I expected and the hummus is delicious, there is a slightly sprouty taste (similar to alfalfa) but it is very tasty
Tastes very good. I will definitely make again. I soaked the dry garbanzo beans in purified water for a day, and then used tap water to rinse and drain about three times a day. I substituted nonhydrogenated roasted peanut butter because I did not have tahini; substituted hemp oil, and added an extra clove of garlic. The spices cover up the starchy flavor of the raw garbanzo beans.
Love the substitutions, sounds great! Glad you enjoyed it. :)
I've been sprouting my chickpeas now for days and they still look the same as at the beginning.
AM I doing something wrong. I am having them in a sieve, rinse them 3 times a day, though they dry up somewhat during the day, when I'm not in. I tasted them though, and they seem to be quite soft, I meant soft enough to eat them raw.
They might be heat treated, and not living anymore, so will not sprout. Mine have sprouted in 1 day after the soaking. I had the same thing happen to me with pumkin seeds (i was waiting for like 4 days for them to sprout before i realised that smth was wrong), so i do not buy chinese seeds anymore. Try to buy organic. Mine are organic chickpeas from Turkey.
they might be too cold to sprout… try a warmer space…
also you started with dried correct?
I just made this today! It turned out great but next time I'll use less cayenne pepper. According to my calculations, here is the nutritional facts for this recipe.
Nutrition Facts
Servings 8.0 1/4 cup each
Amount Per Serving
Calories 99
% Daily Value *
Total Fat 6 g 10 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 52 mg 2 %
Potassium 16 mg 0 %
Total Carbohydrate 9 g 3 %
Dietary Fiber 2 g 8 %
Sugars 1 g
Protein 3 g 5 %
Vitamin A 1 %
Vitamin C 1 %
Calcium 8 %
Iron 10 %
Really yummy. Was that coriander seeds or leaves? I used 1 tsp of ground seeds and it was great but I think the leaves would also be delicious. Maybe both?
I used ground coriander, not sure if it seeds or leaves to be honest. But I think you're right that either would be fine, or both. So glad you liked this raw hummus! Cheers :)
I just tried this recipe, because it looks so tasty, but it tastes really gross! I can't even describe it, it just makes us gag! Is it possible that I let the chickpeas germinate too long? Their leaves had started to grow.
It is possible that the chickpeas germinated too long or spoiled during sprouting with not enough air circulation. Did the chickpeas have a funny smell? I don't think they should have had leaves starting to grow, so maybe that was part of the problem. Or it could simply be that this recipe is not for your taste buds. Maybe you will give one more try and see if will work for you. :)
Thanks for replying!
The chickpeas definitely weren't spoilt, they smelled fine, and I have eaten them sprouted as far as leaves before and they didn't taste bad, so I think it might just be my taste buds after all! Maybe the other flavours would have to be much stronger.
If I get around to making the recipe again any time soon, I will report back! Sadly, this failure has marred my love for hummus somewhat, even the stuff we usually love from the supermarket… Haha!
Just made a batch. Really yummy. Had no coriander (it's at school … the children were doing craft with spice) so I left it out. Wondering if it would change the flavour from "grassy" to "earthy" if I use sesame seed oil instead of olive oil. Will try that next time.
Sesame oil would be a nice sub for olive oil! I might have to try that one too. :)
Hey this is an interesring recipe! I have made raw hummus before with green garbanzo beans, you can get them in summertime still in cute little pods. I love snacking on those, and my hummus also had a handful of pine nuts, since i am not a big fan of tahini. I would love to try your recipe and I hope it tastes similar to what i have made before, since green chickpeas are not available right now.
Hi,
When you soak, do u leave them in the fridge? Also, what do you suggest I cover them with while sprouting? Thanks! I've never done this before :-)
I suggest leaving them on the counter somewhere out of the way. You want them to get as much air flow as possible. If it's not climate controlled and very hot where you live, I suggest rinsing at least three times a day. If using a colander, you may lay a peice of cheesecloth over top, a paper towel or peice of paper with a few holes punched in. If using a container like I used, cheesecloth is best. Use a rubber band over the mouth to hold the cloth on. This will allow you to drain your sprouts easily while allowing air flow throughout the day. I've also heard of others using a fine mesh produce bag to sprout their beans in. Hope this helps and good luck with your sprouting!