I love hummus. Love it!
There were a few years were I could not enjoy hummus like I once did because my body did not tolerate beans well. Even when the beans were long soaked prior to cooking. So I stopped buying it or offering it to my kids for awhile. However, a few summers ago I did pick up some hummus at the store a handful of times to take as a quick snack at the pool. My kids LOVE hummus and they actually tolerate it fine. Go figure! (I had been depriving them, such a bad mommy).
So, fast forward to when the budget tightened up over the winter a while back AND I found out my one son had about a million food sensitivities, and none of the ingredients in hummus were one of them. I decided to grab some chickpeas to whip up some hummus as a quick snack for the boys.
My recipe for hummus is WAY better than store-bought hummus and much cheaper. Not to mention much more healthful. Most store-bought hummus has undesirable oil in it (Trader Joe’s does have one acceptable hummus variety if you need something in a pinch). The other issue with store-bought hummus is that it is not likely made with beans that have been soaked prior to cooking. Why does this even matter you ask?
Taking care to properly prepare legumes by soaking and long cooking periods will ensure that they will be thoroughly digestible (no gas or bloating), and all the nutrients that they provide will be well assimilated. This careful soaking method neutralizes phytic acid and enzyme inhibitors and breaks down the very difficult to digest complex sugars found in legumes. You know the saying, “Beans, beans are good for your heart, the more you eat ‘em the more you fart.”
Well that doesn’t have to be the case, and in fact, that gas should be a signal to you that something isn’t right, and that you can’t properly digest your food. Canned beans are best avoided if possible, as the high temperatures and pressures used in the canning process over-denature the proteins and other nutrients in the bean. However, I do use canned beans on occasion for convenience, stressing out over perfection isn’t always healthy either. To learn how to properly prepare legumes for optimal digestion and health: Read more here.
- 2 cups cooked chickpeas (use pressure cooker soaking method in post below)
- 2-4 garlic cloves, minced
- 1½ tsp. sea salt
- ⅓ cup tahini
- 6 Tbsp. lemon juice
- olive oil
- bone broth or leftover cooking liquid
- Handful of fresh parsley
- Add the chickpeas, garlic, sea salt, tahini, lemon juice and parsley to a food processor. Pulse to combine.
- With the food processor running, slowly drizzle in olive oil until you get the consistency of hummus. I sometimes add a bit of broth if it's too thick.
- Store the hummus in a container with a tight fitting lid. It will keep for about a week.
- Make curried hummus by adding ½ to 1 Tbsp of curry powder.
- Add ⅓ cup chopped cilantro instead of the parsley
For those on the GAPS diet, use the same recipe and method only substitute white beans or lentils. Sprouted lentils cooked in broth in the pressure cooked work just as well as chickpeas in this recipe. You may need a little less liquid to get the right consistency.
For those that are on a Paleo diet, substitute 3 cups of steamed (but not mushy) cauliflower. You can even use mashed turnips for this recipe.
High in fiber, folate, molybdenum, phosphorous and potassium as well as trace amounts of many other important nutrients, including vitamin K. For more detailed information about the nutrition breakdown, read here and here.
Please note, chickpeas are high in omega 6 fatty acids. Due to this, it’s one reason why I add flax oil in addition to the olive oil to help add a bit of balance to the fatty acid profile with omega 3 and 9. It’s also why we do not consume a lot of chickpeas, but because we do not have a lot of of omega 6’s in our diet currently, I feel this is a safe addition several times a week. Keep in mind, we need a balance of both omega 6 and omega 3 fats to help our bodies inflammatory processes.
ChickPea Quantities & Pressure Cooker Method
1 cup dry beans = 2.5 -3 cups cooked
1 lb dried beans = 2 cups
Cook up 2 1/2 pounds of chickpeas at one time. I use the pressure cooker or Instant Pot method. This makes enough for 4 quarts of hummus. I use about 3 cups per batch and make one quart of hummus right away. I then put 3 cups of the cooked beans into a quart container or freezer bag to freeze for later use. If using quart freezer bags lay them flat to save more room in your freezer.
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