Raw Sprouted Hummus

Sometimes my mental image of myself just doesn’t match up to reality.  In my head I picture myself as a complete badass.  You’d probably find my imaginary-self decked out in a pleather jacket on a motorcycle riding off into the night.  The truth of the matter is that I that I drive a hand-me-down mini van and I spent most of last night talking to my cats in a high-pitched voice before going to bed at 8:30 pm.  This is not badass behavior.

In my defense, however, I did learn how to sprout chickpeas this week and turn them into an incredible raw hummus.  If you ask me, it’s pretty badass.

Now, before we begin, I have to be honest with you.  If you don’t like sprouts, then this is not the recipe for you.  I actually think this raw version tastes better than traditional hummus that uses cooked chickpeas, but it definitely has the flavor of sprouts so I don’t want that to be a surprise.  But, if you love sprouts like I do, badass or not, you’ll love this recipe.

We start with dried chickpeas/garbanzo beans.  Once they are soaked in water overnight, they are drained, rinsed, and left out to sprout. (Note: you cannot use canned beans in this recipe because they have already been cooked and will not sprout.)

Be sure to rinse your chickpeas every 8 hours or so and drain them thoroughly.  At the end of two days, they will have little tails like this. Then we’re ready for hummus!

Raw Sprouted Hummus

Everything will get thrown into a food processor and your creamy, raw dip will emerge.

Raw Sprouted Hummus
Recipe type: Dip
  • 1 cup dry chickpeas
  • ½ cup tahini
  • Juice from 1 medium lemon
  • 2 garlic cloves, minced
  • ⅓ cup fresh herbs (I used cilantro and parsley)
  • ¼ teaspoon sea salt
  • 2 Tablespoons (cold-pressed) extra-virgin olive oil
  1. Soak the chickpeas for at least 8 hours or overnight. Drain and rinse thoroughly. Let them sit at room temperature, rinsing and draining every 8 hours for about 2 days, until the chickpeas have sprouted (see picture).
  2. Add the sprouted chickpeas to a food processor along with the tahini, lemon juice, garlic, herbs, and sea salt. With motor running, add the olive oil. Process until smooth and serve.
Makes about 3 cups
Get your FREE Handy Guide to Produce to jumpstart your cooking AND weekly recipes & healthy living tips!
I hate spam. Your email address will not be sold or shared with anyone else.


    • says

      Hi Tamara,

      Great question. Canned beans have already been cooked so they will not be able to sprout. You will need to start with dried beans if you want to sprout them. But you could always use canned beans for regular hummus instead of a raw version.

  1. Lindsay Loves Veggies says

    Love this! I’ve never really sprouted anything before, but am dying to try. I might have to go get myself some raw chickpeas now! :)

  2. Emma says

    Do you think this recipe would work with other sprouted peas, such as marrowfat pea sprouts? I have some sprouted that I need to use!

    • says

      You could definitely use a different legume in this recipe. It will probably alter the taste a little, but I bet it would still be delicious. Let me know how it goes! :)

  3. Anonymous says

    Your hummus looks yummy! And am I just immature or does anyone else think the sprouted chickpeas look like sperm?

  4. Anonymous says

    I’ve tried to do this raw version of hummus several times…but my hummus comes out nasty. Why don’t you mention the part about boiling the garbanzo beans for a min and then rinsing them. This is a critical step to the taste.

    • says

      I’m guessing that you don’t like the sprouted taste of the hummus as this will taste very different that traditional versions of hummus with cooked chickpeas. You are absolutely welcome to boil or cook them before pureeing, but this isn’t mandatory.

  5. raczyk says

    Love it! In the process of sprouting some chick peas right now, looking forward to making them. In you recipe you mentioned:
    1 cup raw chickpeas, are you referring to 1 cup of dried chickpeas? Which is about 2 cups when sprouted.

  6. elaine says

    if you boil a pan of water, take it off the heat, put the sprouted chickpeas in for 1 minute, drain thoroughly and then continue with the recipe this will make the hummus taste more like traditional hummus, and it is sttill classed as raw!

  7. Olga P says

    Totally agree. i just tried completely raw version, with no boiling – it doesn’t taste like hummus at all, i think boiling is CRITICAL here ….

  8. Goodfood says

    I’ve always been warned about cooking beans very thoroughly to avoid the toxic lectins in them. Although these are sprouted, they still seem to be more bean than sprout. Do you know about this, and is it a concern? If you do, is there an explanation about why this would be safe? (I’ve gotten sick from undercooked beans in the past).

    • Sonnet says

      Great question! My understanding is that kidney beans should NEVER be eaten raw as they are immensely toxic, but sprouting garbanzo beans and consuming them raw is safe. I’m not an expert by any means, but this is what I’ve found in my research when I followed a mostly raw foods lifestyle. Of course, you can always sprout the beans and then cook them to make sure they’re safe and edible. Trust your gut and go with what feels right to you. 😉

Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe: