Hummus is one of my favorite snacks — and it makes great lunch box food, too! We love to eat it with veggies or crackers, spread on a sandwich, or even right off the spoon!
Since beans’ digestibility is greatly improved when sprouted, I prefer to sprout my garbanzo beans for hummus. If you want, you can skip the sprouting, and use soaked/cooked garbanzo beans instead of soaked/sprouted/cooked.
Here’s our delicious, basic, creamy, sprouted hummus recipe, plus 3 of our favorite hummus flavor variations. It spices up with herbs and add-ins easily!
Creamy Sprouted Hummus
Hummus is one of my favorite snacks — and it makes great lunch box food, too! We love to eat it with veggies or crackers, spread on a sandwich, or even right off the spoon!
Since beans' digestibility is greatly improved when sprouted, I prefer to sprout my garbanzo beans for hummus. If you want, you can skip the sprouting, and use soaked/cooked garbanzo beans instead of soaked/sprouted/cooked.
Ingredients
Sprouting the Beans:
- 1/2 cup dry garbanzo beans
- pure water as needed for soaking and rinsing
Making Hummus:
- 1 clove garlic or more if you like it garlicky!, roughly chopped
- 2 tablespoon tahini
- 3 tablespoons lemon juice
- 1 teaspoon sea salt
- 1/3 to 1/2 cup extra virgin olive oil
Instructions
Sprouting the Beans (this takes about 2 days):
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Place the dry beans in a glass jar.
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Secure a piece of netting over the top of the jar with a rubber band.
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Fill the jar about halfway with water and let soak overnight.
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In the morning, dump out the water.
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Add new water to the jar and swish the beans around.
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Drain.
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Tilt the jar upside down at an angle, so any remaining water will drip out, but air can still enter the jar.
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Put a towel or a small bowl under the jar to catch the water.
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In the evening, repeat the rinsing and draining process.
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Rinse and drain morning and evening until your beans have sprouts about 1/2 to 1 inch long.
Making Hummus
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Place sprouted beans in a pot of fresh water and bring to a boil.
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Cook for about an hour, or until beans are tender.
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Drain and cool.
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Remove papery skins from the beans.
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To make this easier, put them in a bowl with some cool water and swirl them around.
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The skins will often dislodge and float to the top.
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Although the skins do not have to be removed, it does make for a creamier hummus.
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Place beans in food processor with garlic, tahini, lemon juice, and salt.
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Run the processor until combined.
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With the machine running, drizzle in the olive oil until a smooth paste forms.
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Store hummus in the fridge.
Recipe Notes
Try one of our flavor variations!
Lemon Basil
- basic recipe (see above)
- 1 cup packed fresh basil
- 2 teaspoons lemon zest
Sweet Curry
- basic recipe (see above)
- 2 teaspoons curry power
- 2 teaspoons honey
Garnish with fresh cilantro.
Caramelized Onion
- basic recipe (see above)
- 1 large onion, sliced
- 2 teaspoons butter
- 2 teaspoons olive oil
Melt butter in a frying pan over medium-low heat.
Add olive oil and onions.
Cook the onions, stirring often. If onions start to brown, lower the heat.
Continue to cook and stir the onions until they become sticky and a golden caramel brown.
If they start to stick to the pan near the end, add about a tablespoon of water and keep stirring.
The whole process takes about 20 minutes, but the beautiful sweet flavor is worth it!
Add the onions to the basic hummus mixture and process until smooth.
Save a few onions to decorate the top, if desired.
Do you make hummus? What are your favorite flavor combinations?
This post featured in 60 Easy & Nourishing Picnic Recipes.
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thank you -simple to make recipe ,hare krishna god bless
HI there – wouldn’t the nutritional benefits from sprouting be completely overcome by boiling the beans for an hour (sorta like pasteurizing milk and altering the proteins)?
Hi Brian,
Good question. You will lose the benefit of the raw enzymes but you’ll maintain the benefit of the increased digestibility sprouting produces. 🙂
Hope this helps!
~ Millie, TCS Customer Success Team