{"id":14406,"date":"2019-08-06T01:06:53","date_gmt":"2019-08-06T08:06:53","guid":{"rendered":"https:\/\/nourishedkitchen.com\/?p=14406"},"modified":"2020-08-10T20:33:07","modified_gmt":"2020-08-11T03:33:07","slug":"sprouted-hummus-recipe","status":"publish","type":"post","link":"https:\/\/nourishedkitchen.com\/sprouted-hummus-recipe\/","title":{"rendered":"Sprouted Hummus"},"content":{"rendered":"\n
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Each week, we make a few staple foods. such as <\/em>homemade yogurt<\/em><\/a>, to be sure. Or real <\/em>bone broth<\/em><\/a>. Homemade <\/em>sourdough bread<\/em><\/a>. This sprouted hummus is made with chickpeas, garlic, lemon, and plenty of extra virgin olive oil.<\/em><\/p>\n<\/div><\/div>\n\n\n\n

\"Sprouted<\/figure>\n\n\n\n

Sprouting is a magical process to watch. It's a slow and gently transformative process that wakens a seed from its dormancy. It's also easy (budget-friendly!) to pack more nutrients into foods you already make and love. <\/p>\n\n\n\n

Why Sprout (and cook) Chickpeas<\/h2>\n\n\n\n

Like most kitchen adventures, sprouting always seems intimidating at first. But once you try it, you'll find that it's actually super easy - and you'll wonder why it took you so long. <\/p>\n\n\n\n

I promise you this: If you can fill a jar with water and give it a good shake, you can sprout chickpeas for hummus (and just about anything else, too).<\/p>\n\n\n\n

But, beyond the fun of watching a seed, or grain or bean come alive, sprouting also makes foods more nutritious. Much in the same way that making sauerkraut<\/a> makes cabbage more nutritious, and that's because there's several key processes at play.<\/p>\n\n\n\n

Like all pulses<\/a>, chickpeas contain food phytate as well as enzyme inhibitors (1, 2). Soaking and sprouting improves the nutrient profile of chickpeas, just soaking grains<\/a> improves their nutrition, too. That's because phytates bind minerals and make them difficult to absorb, while enzyme inhibitors can make foods difficult to digest and protein difficult to absorb.<\/p>\n\n\n\n

When you soak and then sprout chickpeas, you release food enzymes that mitigate the presence of both food phytates and enzyme inhibitors. As a result, the minerals and protein in sprouted hummus are more easily absorbed by your body, and the hummus is also easier to digest.<\/p>\n\n\n\n

While sprouting is particularly effective at reducing these anti-nutrients, it's not sufficient on its own. And the you'll see the greatest improvement in nutrient availability when you sprout and then cook chickpeas (3) before making hummus or other foods from them. That's also why making raw sprouted hummus is generally a bad idea.<\/p>\n\n\n\n

Pressure cooking chickpeas in your Instant Pot or in another pressure cooker is even more effective at reducing these compounds than cooking on the stove. It's also faster, too.<\/p>\n\n\n\n

Tips for Making Sprouted Hummus<\/h2>\n\n\n\n

Making sprouted hummus is a simple process, even though it takes a few extra steps. First, you'll begin by soaking chickpeas in warm water and then draining the water. After that, you'll need to rinse and drain them daily until they germinate. Next, you'll cook the chickpeas either on the stove or, preferably, in your pressure cooker before pur\u00e9eing them with garlic, tahini, extra virgin olive oil and a squeeze of lemon.<\/p>\n\n\n\n

And while the process of making sprouted hummus is pretty straightforward, there's a few things you'll want to keep in mind to make sure the recipe comes out great every time.<\/p>\n\n\n\n