Sprouted Bean Hummus

Gluten-Free

This delicious hummus takes several days to prepare, but we understand it’s higher in nutrition and lower in gas, and we know it tastes really good. The recipe is basically the same as Myriam’s, but we sprout the beans first, and the steps are all gathered here in one place.

Ingredients

  • 1½ c dry garbanzo beans or chick peas
  • 4 cloves garlic
  • 1 tsp salt
  • 1 tsp cumin
  • 2/3 c tahini, stirred
  • ¼ c fresh lemon juice
  • ¼ c olive oil
  • 1 c cooking water from beans in step 2 (or 1 c water)

Step One: Sprout the beans (instructions adapted with gratitude from sproutpeople.org). I have trouble keeping track so I put the blank spaces in the following instructions so I could print the recipe and fill in the time ranges as I go along.

  1. Rinse and drain the beans several times to clean them and remove anything that isn’t a bean.
  2. Place them in a bowl, cover generously with water, make a note of the time, and let soak 8-12 hours.
  3. At ________ to ________, drain, rinse and drain, rinse and drain again, then place in colander, make a note of the time, and let dry for 8-12 hours.
  4. At ________ to ________, drain, rinse and drain, rinse and drain again, then place in colander, make a note of the time, and let dry for 8-12 hours.
  5. At ________ to ________, drain, rinse and drain, rinse and drain again, then place in colander, make a note of the time, and let dry for 8-12 hours.
  6. At ________ to ________, you should see little sprouts on all the beans, and they’re done. As long as they’re well dried, they can be stored in an air tight container in the fridge. But best to move on to Step Two right away because you don’t want to wait any longer for the hummus.

Step Two: Cook the beans

  1. Put beans in a saucepan, add water to cover the beans by an inch, bring to a boil, and boil for 40 minutes.
  2. Save the water! Drain the beans and save the water to use in the hummus. It’s nutritious and tasty, and not gassy like regular bean water.

Step Three: Make the hummus

  1. Put the sprouted, cooked beans in the food processor. It doesn’t matter if they’re still warm from cooking, or if they’ve been chilled.
  2. Add all the other ingredients except cooking water.
  3. Add ½ cup cooking water.
  4. Process for 5 minutes, or more or less depending on how smooth you like your hummus. Stop every minute or two to scrape the sides, stir, and check the texture. Add more water while processing, up to the whole cup, depending on how thick you like it. It will thicken as it sits in the fridge so if you’re not planning to eat it right away, it’s OK if it gets a little too thin. I have found I’m happiest with the result when I use the whole cup.
  5. Cover and chill until ready to eat.
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