Raw Hummus is a very easy recipe to make that takes only about 15 minutes to prepare after the beans are soaked and sprouted. If you’re already a sprouter then you probably know how easy garbanzo beans (aka chickpeas) are to sprout. I top off my very large dinner salad with this hummus and it really hits the spot. You can use it as a dip for raw veggies or raw crackers as well.
Beans are a staple food for millions of people around the globe and are highly nutritious. In fact Dr Michael Greger at Nutrition.org says “The intake of legumes—beans, chickpeas, split peas, and lentils—may be the single most important dietary predictor of a long lifespan.
Dr Joel Furman is another huge promoter of Legumes in the diet. He says “Beans (and other legumes) are a powerhouse of nutrition, and the most nutrient-dense carbohydrate source.” Dr Furman also notes that “Eating beans, peas or lentils at least twice a week has been found to decrease cancer risk by 50%".
This recipe is a great way to get that twice weekly dose of super nutrition and cut your odds against developing cancer.
Raw Hummus Ingredients
1 cup dry garbanzo beans (will need to be soaked and sprouted)
1/3 cup raw tahini
1” to 2” chunk of fresh ginger root (optional)
1 large fresh rosemary Sprig (optional)
2 teaspoons cumin powder (optional)
¼ teaspoon cayenne pepper (optional)
1 tablespoon miso paste (optional)
Water as needed, about 1 cup
Add all the ingredients to your blender or food processor and blend until smooth. Add water as needed.The beans and tahini provide the base for this recipe and then you can really add just about any ingredient you like. This recipe will keep for two days in the fridge if need be. This recipe makes about 3 servings for me.
Right now I’m using a ½ gallon glass sprouting jar with stainless steel mesh cap by Now Real Food. Over the years I’ve tried all different types of sprouters and find that ultimately this one is the easiest to use and CLEAN. I emphasize the cleaning because some sprouting methods, although they grow great sprouts can take lots of time to clean all the crevices and mesh and I never seem to be able to get it all.
In the evening I put my dry beans into the jar and add enough purified water to cover generously knowing they will hydrate and grow to at least twice their current volume. Better to use too much water than not enough. In the morning I rinse the beans thoroughly until the rinse water is clear then drain well before setting the jar on its side with the bottom higher than the cap. I then cover the jar with a dish towel making sure the stainless steel mesh is not covered so air can circulate.
If it’s the weekend I’ll rinse again at midday and again in the evening. Weekdays just get the morning and evening rinse. The next day do the same. On the evening of the second day or by the third day the beans should have healthy little sprout tails and be ready to eat. If you let them go too long the beans will begin to breakdown too much and actually start rotting. After you do this once or twice you’ll be a pro.
Sprouting the beans, or any seed (nuts included), removes enzyme inhibitors that are there to protect the bean or seed from early decay. The reason people get gas from eating beans is because the enzyme inhibitors are not completely removed, so our own digestive enzymes cannot breakdown the beans for proper digestion.
Some chefs have learned that just by soaking beans overnight before cooking that they are much more digestible. Soaking and sprouting is better yet as the life force of the food is passed on to the consumer.
Enjoy your Raw Hummus!
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