A tasty, easy-to-make sprouted hummus recipe made with fresh chickpea sprouts, lemon, cumin, tahini and garlic. This raw hummus makes a deliciously wholesome, smooth and creamy dip or spread for you to enjoy any time of the day.
Yes, freshly sprouted chickpeas! Using chickpea sprouts gives it a wonderful freshness and earthiness that you just don't get with any other hummus.
They make a fabulous alternative to store-bought cooked chickpeas (also known as garbanzo beans), and I love to use them in my raw vegan recipes.
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Why make this recipe
This raw vegan hummus is a fantastic alternative to regular hummus with a light, fluffy texture. Perfect for scooping and spreading and takes 5 minutes to make.
It's oil-free, gluten-free, dairy-free and refined sugar-free. Packed with fibre, protein, vitamins & minerals.
Ways to enjoy hummus
As a dip: Perfect as a raw vegan dip served with carrots, radishes, and cucumber slices.
As a spread: Use as an appetising spread over crackers, in wraps made with large leafy greens such as rainbow chard, cabbage leaves or large leaf kale.
As a salad dressing: Thin out a spoonful or two with a squeeze of lemon juice, some olive oil or water and a little maple syrup. Then, lightly season and stir together before using as a creamy salad dressing over leafy greens.
Recipe Steps
This is a simple five minute recipe with only three steps.
Step 1 - add the hummus ingredients to a blender.
Step 2 - blend the recipe ingredients together for about five minutes until it comes together and into a silky smooth dip.
Step 3 - pour the hummus into a dish and garnish just before serving.
Ideas for garnishing
For added flavour, texture, and colour, garnish your sprouted hummus just before serving with one or two of the following:
- A drizzle of extra virgin olive oil for richness
- A light dusting of sweet or smoked paprika, sumac or turmeric for extra flavour and colour
- Sprinkle with finely chopped herbs such as coriander, parsley or mint for vibrant green freshness
- Top with microgreens or sprouts, e.g. alfalfa or broccoli sprouts
Leftovers and storing
Store any leftovers in a sealed container in the fridge for up to 3 days.
TOP TIP
For extra creamy hummus, remove the outer skins from the chickpeas sprouts before blending.
To do this, simply lay a clean kitchen towel onto your work surface, pop the chickpeas onto it, and then cover. Lightly press the chickpeas with your fingers to loosen their little outer jackets. Remove the towel. Add them to a bowl, then pick the jackets off and discard them.
Sprouting
I really recommend Sprouting to anyone who is even slightly curious, as it's such a simple and delightful way to grow food at home.
You don't need any special skills to sprout, and there's no special equipment needed to sprout chickpeas. Plus, it takes minimal personal effort.
So, please give yourself 2-3 days before this recipe to sprout some chickpeas if you have none. I promise it will be worth it!
I sprout a few items on the weekend for the week ahead. All you need is a bowl, water, and a strainer. Then, rinse and drain them 2-3 times per day until you see a little shoot start to grow. For a complete guide, see my post How to Sprout Chickpeas.
Related Recipes
Sprouted chickpea recipes you may like
FAQ's
Yes, because the sprouting process increases some of the nutritional value of chickpeas, which are the main ingredient in hummus.
Lemon juice is used in hummus to help balance out and lift its rich strong flavours, adding freshness and a touch of citrus zing.
📖 Recipe
Sprouted Hummus
Equipment
- Food processor with an s-blade.
- Spatula.
- Tablespoon.
- Small bowl
- Paring knife.
Ingredients
- 1 cup (130g) fresh sprouted chickpeas
- 2 tablespoons tahini
- 4 tablespoons lemon juice
- 1 large garlic clove
- 3-4 tablespoons water
- ½ teaspoon ground cumin.
- ½ teaspoon salt
Garnish (optional).
- a pinch very finely chopped fresh parsley.
- a pinch sumac
- a drizzle of extra virgin olive oil
Instructions
- Add the fresh chickpea sprouts with the remaining ingredients (excluding the water) to a food processor with an S-blade and blend until smooth. Pause blending occasionally to scrape down the mixture from the sides with a spatula.
- Loosen the hummus gradually by adding the water 1 tablespoon at a time during this process to help it turn nice and creamy. Be careful not to add too much water, or you'll end up with a dressing. I typically blend for 3-4 minutes overall.
- Pour your sprouted hummus into a suitable container and decorate it with fresh herbs, a sprinkle of sumac and a drizzle of extra virgin olive oil (optional) to serve.
- Store any leftovers in the fridge for up to 3 days in a lidded container.
Notes
- A light dusting of sweet or smoked paprika, turmeric or coriander
- Sprinkle with finely chopped herbs such as coriander, parsley or mint for vibrant green colour and freshness
- Microgreens or sprouts, e.g. alfalfa or broccoli sprouts
- A pinch of sesame seeds, pine nuts or a few sprouted chickpeas.
Food safety
The UK Food Standards Agency recommends people in vulnerable groups always cook any sprouts until steaming hot all the way through before eating them.
This is because sprouts sometimes contain bacteria, which some people may be susceptible to. Vulnerable groups include the elderly, young children, those with a weakened immune system, and pregnant women.
Never eat sprouts or microgreens that look or smell bad or weird. If you're unsure, then throw them out and start again.
Not all seeds or beans are suitable for sprouting or eating raw. Please be sure to check first.
Check the FSA website for more details.
Denise says
Hi, are the chickpeas cooked at all before making this?
Juliette says
Hi Denise, and thank you for your question. The chickpeas I use for this recipe are freshly sprouted at home. It can also be made with cooked chickpeas, if you prefer. I like to sprout the chickpeas myself in a jar before hand, which usually takes 2-3 days. If you'd like to take a look: https://flourishingkitchen.com/how-to-sprout-chickpeas/
Holly says
Very good - you just can't beat fresh hummus! 🙂
Choclette says
Love, love, love this recipe. I make a lot of hummus, but it never even occurred to me you could make it with sprouted chickpeas. In fact I've never tried to sprout chickpeas, although I do sprout some things. Wow! Just need to get some chickpeas now. Can't wait to try it. Great tip too on discarding skins.
Juliette says
I do hope you enjoy it!
nancy says
chickpea sprouts is something i've never used. i like this tender flavour change to this recipe.
Erin says
I've never used sprouted chickpeas before. So I gave the recipe a try and it was so delicious! Love the texture and balanced flavor. This lemon turmeric sprouted chickpea hummus is a winner!
Tavo says
Hey there! Just tried out your sprouted chickpeas hummus recipe and it's a game-changer. The flavors melded together perfectly, and it's easily one of the best hummus variations I've tasted. Keep up the fantastic recipes!
Juliette says
I'm so happy you enjoy this recipe! Thank you.