Get Your Kids to Help You with Sprouting and then Blend Up this Delicious Hummus Your Whole Family will Love.
Spring is HERE! Have you planned your garden yet? I am sure you are all anxious to be outdoors and get your hands dirty playing with the ground! Growing your own food can be so gratifying; there is something so magical about watching a tiny seed transforming into edible, living plants and fruits. And that is not all, cultivating your own fruits and veggies can save you some money as well!
But what if you don’t have a garden or access to any outdoor space? I cannot think of an easier way to get your hands on some fresh, home-grown produce than creating your own little sprout garden. Sprouts and sprouted legumes are small in size but gigantic in nutritional value!
Growing any kind of sprouts is easy, cost effective and really fun for kids of all ages. One of the easiest legumes to sprout is chickpea (aka garbanzo beans). You will be surprised how delicious they can be even when they are not cooked!
Not convinced yet?
Here are the top reasons to include chickpeas in your diet, especially if you are a raw vegan?
- very high in protein
- great source of complex carbohydrates
- high in zinc
- can boost your folate levels (especially important for pregnant mothers)
- high in magnesium
Give raw, sprouted hummus a try; use this delicious recipe contributed by Julie Daniluk, R.H.N. You can whip up a batch in less than 5 minutes! I guarantee that you will not be able to tell that it is not the cooked, commercially made version.
Yields 2 cups
By sprouting the chickpeas you reduce phytic acid, a type of phosphorous compound found in seeds, grains, beans and nuts that affect your body’s ability to absorb nutrients. You will be able to digest the beans better and absorb more nutrition per serving! Cumin is a carminative spice that also assists the digestive system. Be sure to blend for longer than a cooked bean hummus to assure a silky smooth finish.
2 tsp cumin seeds, ground
2 cups sprouted chickpeas (you can also used cooked)
2-3 cloves garlic
¼ cup tahini
¼ cup chopped fresh coriander
¼ cup lemon juice
½ cup filtered water
2 tbsp wheat free tamari (or use regular soy sauce)
2 tbsp extra virgin olive oil
1/4 tsp unrefined sea salt or to taste
1. Using a food processor and an S-blade, blend the raw sprouted chickpeas, cumin, garlic, tahini, coriander, lemon juice, tamari and olive oil together in a food processor so that it forms a smooth paste.
2. Taste and adjust lemon, salt or spice to your personal taste. Enjoy as a dip with raw veggies.
How to sprout chickpeas (garbanzo beans)
Garbanzo beans contain enzyme inhibitors, which are kept dormant until they are soaked and start to sprout.
- Place 1 cup of garbanzo beans in a mason jar. Add 2-3 times as much cool (60-70°) water. Soak peas overnight, or for at least 8 hours.
- Drain the soaking water. Rinse thoroughly with water and 2 tablespoons of peroxide to prevent mold growing on the sprouts. Drain well and secure the lids with cheesecloth and a jar ring or a rubber band. Don’t completely invert the jar, as sprouts need oxygen to come through the cheesecloth.
- Set at a 45-degree angle out of direct sunlight and at room temperature.
- Rinse and drain 3 times a day using a mild solution of 2 tablespoons of peroxide per litre of water.
- Continue to rinse and drain until tiny white tails (1/4 inch) sprout from the garbanzo beans, which should happen approximately 3-4 days after first soaking.
Nutritionist Julie Daniluk hosts the Healthy Gourmet, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her soon to be published first book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process.
What do you think?
What is your favorite recipe using sprouted chickpeas? What other legumes, seeds have you been sprouting in your own house? If you share your picture with us, we will post it on our blog! Send your pictures to: [email protected]
If we choose to feature your picture in a future post, you could win our 30-day Whole Foods Family Makeover
Post your comments below!
Tags: calcium, chickpeas, complex carbohydrates, folates, protein, raw food recipe for health, raw food recipe for protein, raw hummus recipe, sprouting, sprouting with kids, where do you get your protein, zinc
Posted in Health & Beauty | 5 Comments »