Sprouted Chickpea Humus (Raw)

by JL Fields on March 5, 2011

I don’t usually post on the weekends but I just had to share the result of my first chickpea sprouting experiment!

As I mentioned yesterday, I started the buckwheat and chickpea sprouts earlier this week.  Buckwheat only requires a 20 – 60 minute soak before sprouting but you must soak the chickpeas for 12 hours. I soaked them Monday night and began the rinse/drain every 12 hours routine Tuesday morning.  Four days later they were ready! I love their little tails.  I popped one in my mouth—crunchy and delish—and knew what to make.

Raw humus!

JL’s Sprouted Chickpea Humus
Makes 1.75 cups


*1.5 cups sprouted chickpeas, rinsed and drained (1/2 cup dry chickpeas, pre-soaking)
*Tahini Paste (Grind 2 T sesame seeds.  Transfer to a small bowl and add 1.5 T cold-pressed olive oil. Mash with a fork to reach a paste consistency.)
*3 gloves of garlic, minced
*1/4 cup leeks, thinly sliced
*1/2 t sea salt
*Juice of 1 lemon
*1/4 cup cold-pressed olive oil


Place the first six ingredients in a food processor (use the S blade) and begin pulsing. Add olive oil until reaching desired consistency.

I was surprised at how smooth and creamy this turned out!  I added leeks because I thought the “sprout-taste” might be a bit overwhelming. They were a nice flavor addition.  This humus can provide all kinds of raw treats, from a raw wrap (in Swiss chard, above) to a dip with raw, dehydrated seed crackers or raw veggies.

What do you think? Have you made humus with spouted chickpeas? Have you sprouted chickpeas?

  • MMM when my sprouted chick peas are ready, I’m definitely going to use them in hummus! I love leeks, this recipe sounds amazing.

    • Thank you for stopping and for your feedback! Let me know how you like the humus!

  • I’ve sprouted chick peas, but I’ve never made a raw hummus with them.

    Thanks for this recipe. The raw foodists (of which I am about 70 percent or so, and edging more towards all the time) say all beans, nuts, and seeds must be sprouted, as I’m certain you know.

    This was a new layer, one I’m still working on.

    So far, I’ve sprouted chick peas and then cooked (YIKES). They cook much quicker and are much more tasty cooked, but I couldn’t handle them raw. Make a lovely chickpea dish with fresh lemons, fresh EVOO, fresh ground organic pepper, and the pink Himalayan salt, but cooking the chick peas, even if they taste more delish sprouted, probably not the best thing.

    One step at a time. Thanks for the recipe. Will have to try.

    • stacy

      How long do u cook the sprouts?

      • JL

        Hi Stacy – sprouted chickpeas are raw – no cooking!

  • If you have a dehydrator, you can sprout sunflower seeds, pumpkin seeds (which don’t sprout, but you get rid of the enzyme inhibitors), and almonds, season, and make delish “better than roasted” snacks.

    There is a brand called “Better Than Roasted” which you may be familiar with, but their seed and nut treats are very expensive. They simply sprout, spice, dehydrate, and package.

    Sprouting and dehydrating is a good practice. I invested in the Excalibur a month ago, and have been very pleased with my raw food treats so far …..

    Wonder what dehydrated chick peas would turn out like, if you made little crunchy snacks with them, after spicing.

    Worth an experiment!

    Have successfully sprouted with just plain glass jars and nutmilk bags, quite successfully, using on-line guides and “The Complete Idiots Guide to Eating Raw.”

    Sprouted quinoa salad is fantastic, already a favorite, though the seeds are so delicate that if you break the sprout, rotting can be a problem …… got quite the tummy ache (and I am not at all sensitive to too much), I think because I was over zealous in my shaking the water out and breaking the sprout. I later read that rotting occurs both with too much water AND over shaking and breaking the sprout.

    Babbling. But this is a new journey for me. Lots of learning.

    • I’m learning a lot on my raw journey, too! And thanks for your great ideas. Yes, I do have an Excalibur dehydrator (made raw sprouted buckwheat granola this week!). I love your idea of roasting chickpeas….hmmm with some nice kick, like cayenne pepper! Also like the idea of “roasted seeds” in the dehydrator! Thank you for the suggestion!

      • Whoooaa, thanks for the Raw Food Rehab reference. My membership is pending. Great resource. A lot of names I’ve become familiar with …. but didn’t know of this site.

        Thank you!

  • JL @ HealthyHeyday

    I think YUM!!! Your pics look great. You’ve inspired me with your post to sprout some chickpeas. Got some great ideas from Word Bandit’s comments, as well. I’m about 95% raw now. By sprouting my beans I think I’ll make it to 100%! Can’t wait to make some raw hummus! Humma, humma, ding, ding! 🙂 Enjoy the rest of your weekend!

    • Hey blogger twin! Thank you! I’m impressed by your level of raw. I’m aiming for 60 -70% a day, less on the weekends (for no particular reason).

  • I like a sprouted hummus that is sold here locally but my tummy does not! I think if you ca digest it, great!

    • I’m beginning to think my stomach is a tank. I’ve had a few days where I ate nothing but sprouts in one form or another and so far, so good!

  • As a raw food newbie, I’m still learning about the benefits of sprouting vs. just eating them cooked. Do you have any resources where I can learn more on this topic?

    • Hey Carrie, you know I’m a newbie, at higher raw, too. I’m a juicing and smoothie fiend and I’m doing a pretty good job on raw cheeses with veggies for lunch. So, I’m going to answer your question a little different than you asked it. I’ve read lots of good information on “why raw” (I like Kristen’s: http://kristensraw.com/why_raw_details_benefits.php) So for me the first question is about why I want to eat higher raw — then, if I am eating higher raw, am I going to include beans and grains in the mix? To do so, I must sprout, so make the raw forms of grains and beans easy to digest. Does that help?

  • This looks wonderful, I’ve never tried making hummus with sprouted chickpeas, but I will now! Thanks for the recipe.

    • You’re welcome! Knowing how you like sprouted beans, I think you’ll really like this! I had it on a Swiss chard leaf for lunch…YUM!

  • Afrijam13

    Thanks JL, I will try this delight.

  • This looks super tasty! I’ve never made hummus with sprouted chick peas, but I totally want to try now after seeing this recipe!

  • Just found you blog and I am loving the new ideas! I’ve never tries sprouted chickpeas, but am looking forward to doing so. Also digging the addition of leeks! I’ve been adding more indian-inspired spices to mine lately – chickpeas are so versatile. 🙂

    • Laura, so nice to see you stop by (I’m a reader of your blog!) I agree, you can do so much with a a chickpea. Mmmmm

  • I’m impressed with your sprouting sucess. I have tried in the past and just can’t seem to get it down. This recipe makes me want to try again though. Looks delish 🙂

    • Thank you, Traci. I’ve been following SproutPeople.org’s suggestion on the rinse/drain cycle and it seems to be working!

  • Tanya

    I tried to sprout chickpeas for the first time about a month ago. I don’t know what happened, but they smelled so awful I had to throw them all out. I really wanted to make a raw hummus with them. Now I’m scared to try again.

  • Angela

    so you sprout dried beans, not cooked?

    • That’s right. If you’re eating raw or higher raw, you take dry beans, soak them, and go through a spouting cycle which makes the beans edible/easy to digest without cooking.

      • NOUNA

        do you use special beans, the ones for sprouting, or can we use any beans?

        What is this sprouted taste? Is it good? Do you think it might be ok for children? I was told that beans, lentils..were not good were sprouted :/

        Thanks. (love your recipes!)

        • JL

          Hi @52ce3ed0e0804f264226025c41b1e0d0:disqus! Chickpeas and lentils are my favorite to sprout – I just buy the regular ole ones from the bulk bin in the store. I have read that kidney beans can be toxic if sprouted. I encourage you to research sprouting beans decide for yourself what is best for children (I don’t have kids, I don’t know! LOL) Thank YOU for the feedback on my recipes! Appreciated!

  • Pingback: Lentil Humus()

  • stacy

    Do u find that the raw sprouted chickpeas digest better than cooked? (Less gas, bloat, etc)?

    • JL

      I have no problem digesting beans, raw or cooked.

  • stacy

    What is ur sprouting method…jar? Easy sprouter? Bag? How many days are u sprouting them and how long are the tails (buds? Curly-cues?)

    • JL

      Re-read the first paragraph of this post, I describe the sprouting cycle and the photo shows the little tails. I used a jar with a sprouting lid to drain the water out.

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