Sprouted Hummus

Sprouted Hummus

Nourished Kitchen – Celebrating Fermented Foods, Bone Broth, Sourdough and Raw Milk

Each week, there’s a few staple foods we make. Like homemade yogurt, to be sure. Or real bone broth. Homemade sourdough bread. And this sprouted hummus, made with chickpeas, garlic, lemon and plenty of extra virgin olive oil.

Sprouting is a magical process to watch – slowly and gently transformative. And it’s an easy (budget-friendly!) to pack more nutrients into foods you already make and love. That’s because sprouting catches foods like seeds, grains, beans and chickpeas at this tender point between stasis and plant. And it’s process that renders nutrients more available, too.

Jump to Recipe | Why Sprout Chickpeas? | Tips | Variations

Why Sprout (and cook) Chickpeas

Like all pulses, chickpeas contain food phytate as well as enzyme inhibitors (1, 2). Soaking and sprouting improves the nutrient profile of chickpeas, just soaking grains improves their nutrition, too. That’s because phytates bind minerals and make them difficult to absorb, while enzyme inhibitors can make foods difficult to digest and protein difficult to absorb.

When you soak and then sprout chickpeas, you release food enzymes that mitigate the presence of both food phytates and enzyme inhibitors. As a result, the minerals and protein in sprouted hummus are more easily absorbed by your body, and the hummus is also easier to digest.

While sprouting is particularly effective at reducing these anti-nutrients, it’s not sufficient on its own. And the you’ll see the greatest improvement in nutrient availability when you sprout and then cook chickpeas (3) before making hummus or other foods from them. That’s also why making raw sprouted hummus is generally a bad idea.

Pressure cooking chickpeas in your Instant Pot or in another pressure cooker is even more effective at reducing these compounds than cooking on the stove. It’s also faster, too.

Tips for Making Sprouted Hummus

Making sprouted hummus is a simple process, even though it takes a few extra steps. First, you’ll begin by soaking chickpeas in warm water and then draining the water. After that, you’ll need to rinse and drain them daily until they germinate. Next, you’ll cook the chickpeas either on the stove or, preferably, in your pressure cooker before puréeing them with garlic, tahini, extra virgin olive oil and a squeeze of lemon.

And while the process of making sprouted hummus is pretty straightforward, there’s a few things you’ll want to keep in mind to make sure the recipe comes out great every time.

  • Plan ahead. It takes about 3 days for chickpeas to sprout sufficiently to make hummus.
  • Soak chickpeas in warm (not hot or cold) water. Warm water facilitates the release of enzymes and helps your chickpeas sprout.
  • Keep the jar at a cool room temperature. Sprouting favors a cool room temperature of about 68 to 80 F.
  • Use a jar fitted with a mesh sprouting lid. A ventilated sprouting jar or a jar fitted with a mesh lid allows water to drain efficiently. Without it, your chickpeas will be prone to mold.
  • Rinse the chickpeas 2 to 3 times daily. Fill your jar with water, shake gently, and then let it drain completely.
  • Blend the ingredients really well to promote a smooth, spreadable hummus.


Sprouted Hummus Recipe

With a light and velvety smooth texture, this sprouted hummus is excellent served with fresh vegetables, or slathered onto homemade sourdough bread for sandwiches. It's also a breeze to make.
Course Appetizer
Cuisine Lebanese
Keyword chickpeas, olive oil
Prep Time 5 minutes
Cook Time 20 minutes
Sprouting 3 days 8 hours
Total Time 3 days 8 hours 25 minutes
Servings 8 servings (about 2 cups)
Calories 189
Author Jenny


  • Sprouting Jar with Lid
  • Pressure Cooker
  • High-Speed Blender


  • 1 cup chickpeas
  • 2 medium cloves garlic
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon fine sea salt
  • 3 tablespoons tahini
  • 1/2 cup extra virgin olive oil
  • 1/2 cup water


Sprouting Chickpeas

  • Rinse the garbanzo beans, and pick out any loose bits of debris. Place them in a jar, and cover them with warm water. Allow the beans to soak overnight, at least 8 and up to 12 hours. Drain and rinse well.
  • Seal the jar with a mesh sprouting lid, and turn it upside down or at angle to allow for airflow.
  • Twice to three times a day, rinse the chickpeas by filling the jar with water, shaking gently, and then pouring out the water. Invert the jar at an angle to allow for airflow. Sprouts should appear within 2 days, and are ready when they reach about 1/4-inch in length – about 3 days total.

Making Sprouted Hummus

  • Rinse the chickpeas well, and then dump them into the insert of your pressure cooker. Cover with water by 3 inches, and swirl in a spoonful of fine sea salt. Pressure cook for 20 minutes.
  • Drain the chickpeas, and dump them into a high-speed blender or a food processor. Add the minced garlic, lemon juice, salt, tahini, olive oil and water as well as any other flavorings or seasonings you like. Process until completely smooth.
  • Serve the hummus immediately, or store in the fridge up to 1 week.


No pressure cooker? If you don’t have a pressure cooker, you can also simmer the chickpeas in salted water on the stove about 45 minutes or until tender.


Calories: 189kcal | Carbohydrates: 7g | Protein: 3g | Fat: 17g | Saturated Fat: 1g | Sodium: 295mg | Potassium: 98mg | Fiber: 2g | Sugar: 1g | Vitamin A: 68IU | Vitamin C: 4mg | Calcium: 22mg | Iron: 1mg

Sprouted Hummus Variations

Once you’ve mastered the basic technique for making sprouted hummus, you can add different flavor combinations and new seasonings.

Add serrano or jalapeños and a touch of cumin. A little bit of heat can balance the naturally earthy flavor of hummus.

Add garlic confit instead of raw garlic, for a rich and more complex garlic flavor.

Add a slice of preserved lemon for a probiotic boost and a fantastic flavor.

Add roasted beets for a reach color and a touch of sweetness.

Add a spoonful of miso paste for a rich, complex umami flavor.

The post Sprouted Hummus appeared first on Nourished Kitchen.

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