Protein Rich Raw Hummus with Sprouted Chickpeas

Get Your Kids to Help You with Sprouting and then Blend Up this Delicious Hummus Your Whole Family will Love.

by Ildiko Brunner

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!

sprouting chickpeas

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?

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.


How to make a raw hummus using sprouted chickpeas

Cumin Scented Raw Hummus

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]

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Post your comments below!

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  1. says

    I’ve been enjoying a lot of hummus lately but have not tried sprouting chick peas to make a raw hummus. Sounds yummy! Has anyone else tried this?


  2. says

    I have tried sprouted chickpeas and it was really yummy. For my family I do slightly steam it though, just because my daughter is sensitive to crunchy texture… strange, but the hummus is still really very nutritious even if slightly cooked.


  3. JOn says

    I have tried this and is very good, but peroxide? No way, Id rather eat mcdonalds than put that in my food.



    Reply by Rachelle Fordyce on December 2nd, 2011

    Hi Jon.

    I hear ya!

    At the same time, an extremely weak and mild diluted solution of food-grade hydrogen peroxide with water is commonly used to rinse certain foods before using. It’s purpose is to neutralize any harmful bacteria that may potentially be present. So, we’re not suggesting you put hydrogen peroxide “in” your food — but rather, the author of the article is suggesting you *rinse* your certain foods with it — foods that are prone to giving rise to bacteria, like sprouts. And again, this is with a very very very diluted solution.

    Of course, it’s completely optional and up to you!

    However, If I were given a choice between having to eat McDonalds OR rinsing my veggies or sprouts with an *extremely* diluted solution of water (H2O) and food-grade hydrogen peroxide (H2O2), I’d choose the latter ANY day! :)



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