Get your veggie sticks ready because this sprouted beetroot hummus is dropping today, and you’re going to want to make it. the sprouted beetroot hummus is made from a mixture of home-sprouted chickpeas, creamy hulled tahini and raw beetroot and is a nutritional powerhouse and so delicious.
I love making a big batch of this sprouted beetroot hummus, then freezing smaller portions so I can thaw it as needed. The preparation time is a few days, so making a large batch makes sense- but keep in mind that unlike store-bought hummus it won’t keep long in the fridge.
WHY DO I NEED TO SPROUT THE CHICKPEAS FIRST?
Although you can skip sprouting the chickpeas, it does create a more nutritional dense hummus. If you have trouble digesting legumes, then sprouting can help- especially if you cook the chickpeas once sprouted (like we do in this recipe).
You won’t need any fancy equipment- you just need to buy the best quality (preferably organic) chickpeas you can. I suggest searching for a grocer with a high turn-over (like a Middle-eastern food supplier) and choosing the smallest chickpeas you can find.
If you want to skip this step, you can simply cook the chickpeas after the first step listed in the recipe.
CAN I USE CANNED CHICKPEAS INSTEAD
You can used canned chickpeas in this recipe- instead of creating a sprouted beetroot hummus, you’ll have beetroot hummus instead. Totally acceptable, and still totally delicious. If you are into vegan baking, you can also save any left over aquafaba from the can- just pop it into the freezer until you’re ready to use it.
Please note that preparing the chickpeas yourself will create a better result. Following a traditional method of preparation will make your sprouted chickpea hummus creamier, tastier, and more digestible.
Using canned legumes is very convenient, but also contributes to waste and contaminates you food with micro-plastics. I really encourage you to try a more traditional approach to hummus making- its very satisfying.
WHY YOU’LL LOVE THIS RECIPE
- This dip is a flavoursome spin on the traditional hummus, boosting the protein-rich dip with extra vitamins and minerals.
- It is very easy to make, it just takes a little time and patience.
- It freezes well, and makes enough to last you a few weeks if you freeze it in handy little portions
- It is a great way to get fussy-eaters to enjoy more raw vegetables
WHAT IS SPROUTED BEETROOT HUMMUS MADE OF?
- Chickpeas, either home made or store-bought
- Raw beetroot
- Hulled tahini
- Lemon juice
HOW TO MAKE SPROUTED BEETROOT HUMMUS
Making sprouted hummus is very simple, but preparation is key here. You will need a few days to prepare your chickpeas (or you could just buy sprouted chickpeas from a green grocer), then only a few minuted to blend all the ingredients into a creamy, hearty and delicious dip.
FIRST, SOAK THE CHICKPEAS
This is a simple process, and involves soaking dried chickpeas overnight in water. You will want to use filtered water where possible, as tap water contains chlorine and this mess with the sprouting period. While simple, soaking doesn’t always work- and there are a few reasons why.
Here are a few tips for soaking chickpeas
- Find a grocer that has a high turn-over of chickpeas. Old chickpeas might not sprout, and won’t create the best creamy hummus.
- Choose organic where possible. Sprouting your legumes means that avoiding pesticides is essential, as they can hinder the ability to sprout.
- Choose the smallest chickpeas you can find!
- If you live in a cold climate, you may need to soak your chickpeas in warmed water. Around 20 degrees C is ideal- but not always reasonable. You can compensate by soaking the chickpeas for longer, up to 24 hours. You can also keep the water warm by adding some hot water into the bowl, every few hours.
- Add 1 tsp salt to the soaking water, as this creates the right medium for the chickpea to activate (and sprout).
NEXT, SPROUT YOUR CHICKPEAS
After you have soaked the chickpeas, you will need to sprout them. You can use sprouting jars, but a large glass vessel works just as well- just cover the end of the vessel with clean cheesecloth, attached with a large rubber band or string.
When sprouting chickpeas, you’ll want to follow these basic steps;
- Add chickpeas to a large, clean sprouting jar or glass vessel. Attach lid/cheesecloth, and invert- creating a tilt of about 45 degrees between the lid and the bench top. This will allow excess water to run out, and prevent mould forming.
- Rinse the chickpeas, 1-2 times a day
- Keep the sprouting chickpeas out of direct sunlight, at all times
- Use your discretion- warmer climate will create sprouted chickpeas much faster than cold climates, thus the sprouting time is between 1-4 days, depending on where you live and the season.
COOK THE SPROUTED CHICKPEAS
Once you can chickpeas with a tail between 2-5mm, it is time to cook them. Add the chickpeas to a large pot, and cover with cold water. Adding baking powder will help the chickpeas cook into a softer consistency, so it is advised. You’re chickpeas are ready when you can easily smoosh them between your fingers. Drain the chickpeas (but reserve the cooking water for now) and allow to cool for 5-10 mins.
MAKE THE SPROUTED BEETROOT HUMMUS
After carefully preparing the chickpeas for a few days you are ready for the fun bit- creamy a dreamy, creamy and delicious hummus!
First, you will grind the cooked chickpeas in a food processor until they form small chunks. Using a blender will work too, but a food processor will be much easier to work with and will create a more traditional texture.
Next, add all the remaining ingredients, and process until creamy but not completely smooth. The dip should have a very small amount of texture to it. At this stage, its important to taste the hummus and adjust to your liking.
Once you have transferred your sprouted beetroot hummus to the fridge, it will firm up a fair amount. Make your hummus runnier than you actually desire to account for this– you can do this by adding the reserved cooking water (called aquafaba), an ingredient that will also help to create a deliciously fluffy result.
Te sprouted beetroot hummus’s at its best served warm with fresh bread or veggie sticks, but if you don’t manage to get through this very large serving all at once you’ll need to store it.
Unlike store-bought hummus, this recipe will only last a 4-5 days stored in an air-tight container in the fridge. It freezes well, though, so portion it up into serving sizes that you know you will eat in 4-5 days, and defrost as needed.
Soak then sprout your chickpeas.
1. Soak 1 cups chickpeas in a bowl of salted, filtered water for 24 hours, changing the water once*.
Next, cook the chickpeas.
Make the sprouted beetroot hummus
- If you do not wish you sprout the chickpeas, skip step 2 and go directly to step 3.
- If beetroot hummus doesn’t appeal, you can simply omit the beetroot and create a sprouted chickpea hummus.
- I do not recommend substituting hulled tahini for unhealed or black tahini- they both will change the texture and flavour
- If using canned chickpeas, simply use 2 cans or chickpeas as a replacement
- Beetroot can easily be substituted with raw zucchini or carrot
- To add extra flavour, you can substitute raw beetroot for roasted beetroot- or your preferred roasted vegetable.
Keywords: Sprouted, chickpea and beetroot hummus, gluten free, vegan, dairy free, nut free, soy free