Nutrient Dense Sprouted Chickpea Hummus - How to cook the chickpeas from scratch

Updated: Aug 23

Not your ordinary hummus. Nutritious and addictive!

Chickpeas are full of protein, fiber, important minerals, and vitamins. They increase the number of beneficial bacteria in your gut and are a great source of iron and protein for those on vegetarian or vegan diets.


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Why am I sprouting the chickpeas?

Sprouting or Soaking Chickpeas are essential to ensure our bodies can digest them. The soaking process reduces the phytic acid in the legumes and makes the amino acids (proteins) more readily available for your body to absorb.


What is Phytic acid?

It's also referred to as an anti-nutrient and found in most plant seeds and legumes. It can reduce mineral absorption in the body such as iron, zinc and magnesium. Legumes, nuts and seeds are a highly nutritious part of any balanced diet and shouldn't be avoided due to these anti-nutrients which is why we soak, sprout and ferment.


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Tips for Sprouting Chickpeas

Sprouting and cooking chickpeas remove any anti-nutrients and allows the human body to get the most of their beneficial qualities. During sprouting, the amount of vitamins goes up and they are more readily available for you to absorb. You can also boil the chickpeas after the sprouting process to ensure all anti-nutrients have been removed. It's similar to the process of soaking nuts or crushing chia seeds. These processes unlock or amplify the nutritional value of these food sources.


Find a large flat baking tray

After soaking, place the chickpeas into a baking tray and place a breathable kitchen cloth/cheese cloth on top. Ensure the chickpeas are not clumped together and that they have room to breathe. This will stop the growth of bad bacteria. If you find that during the sprouting process the chickpeas start to smell bad, this means they've started to grow mould and you should discard them.


Keep the process clean

Ensure that the chickpeas can air out after rinsing with water and that you avoid touching them with hands or kitchen tools that are not clean. Just like fermenting food, the sprouting process needs to be as hygienic as possible.


Ensure you boil after sprouting

Once sprouted, ensure you boil the chickpeas for an additional 1-1.5 hours to remove any remaining anti-nutrients. The skins or shells of the chickpeas will start to peel off during the cooking process and this is not a bad thing. You can keep the skins when you blend your ingredients together (they just add more fibre), or remove them. There is no big difference in removing the chickpea skins as long as they have been cooked properly.


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Learn how simple it is to sprout or cook chickpeas for maximum health benefits.


Sprouted Chickpea Hummus


Time: 2 Hour Total Preparation, 3-4 Days Sprouting Process Yield: 4 Serves

Nutrition Facts


Ingredients

1 cup dry chickpeas

1/4 cup tahini paste

1/4 cup lemon

2 cloves garlic, peeled and chopped

1/2 tsp salt


Method

1. Place dry chickpeas in a jar with water for 8-12 hrs. The chickpeas will absorb the water and double in size.


2. Drain and rinse. Then put them on a flat tray to air out, covered in a breathable kitchen cloth or cheesecloth. Repeat this process of rinsing and draining daily until they germinate. Ensure they air out so they don't grow mould. A key indicator for this going wrong is a sour smell.


3. Once germinated, rinse. Then boil on stovetop for about 1 - 1.5 hours until cooked through. Once cooked, the chickpeas should be soft all the way through.


4. Rinse the chickpeas and then blend with the remaining ingredients to make the dip, stopping and starting the blender to add more seasoning, tahini, lemon or water until you reach your desired flavour and consistency.


Note: Adding water will make the dip more smooth. Use it sparingly so your dip doesn't become too runny.

 


NUTRITION INFORMATION

Average Quantity per Serving

Energy 474kJ

Protein 5.7g

Fat, total 4.3g

- saturated 0.6g

Carbohydrate 9.7g

- sugars 2.2g

Sodium 272mg

* Created with foodstandards.gov.au Nutrition Panel Calculator. Nutrition information is an estimate and will vary depending on quantities used and served.






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