A tasty, easy-to-make sprouted hummus recipe made with 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, 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.
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.
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.
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.
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.
Sprouted chickpea recipes you may like
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.
- Food processor with an s-blade.
- Small bowl
- Paring knife.
- 1 cup (130g) sprouted chickpeas.
- 2 tablespoons tahini
- 4 tablespoons lemon juice
- 1 large garlic clove
- 3-4 tablespoons water
- ½ teaspoon ground cumin.
- ½ teaspoon salt
- a pinch very finely chopped fresh parsley.
- a pinch sumac
- a drizzle of extra virgin olive oil
- Add the sprouted chickpeas 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.1 cup (130g) sprouted chickpeas., 2 tablespoons tahini, 4 tablespoons lemon juice, ½ teaspoon ground cumin., ½ teaspoon salt, 1 large garlic clove
- 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.3-4 tablespoons water
- 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.a pinch very finely chopped fresh parsley., a drizzle of extra virgin olive oil, a pinch sumac
- Store any leftovers in the fridge for up to 3 days in a lidded container.
- 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.
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.