Fermented Hummus
Hummus can be an amazingly healthy snack when made correctly. It’s packed full of vitamins, minerals, and phytonutrients. Best of all it contains prebiotic fibres that help feed the residential good bacteria in the gut. These fibres produce short-chain fatty acids which reduce inflammation, especially in the digestive track, but also have a number of other benefits.
How to ensure hummus is healthy:
- Use organic chickpeas since chickpeas are loaded with a harmful herbicide called glyphosate.
- Use only healthy oils like olive oil or hemp, not canola.
- Ferment it! Fermented hummus is not currently available on the market, but it is super easy to make yourself – see the recipe below!
How does fermenting hummus make it healthier?
- It makes it easier to digest ad less gassy!
- It adds enzymes that make the nutrients more absorbable.
- It provides probiotics for your gut!
- It reduces pesticide absorption in the body.
- It makes it taste awesome!
Step 1: Ferment the Chickpeas
Ingredients
- 1 can cooked chickpeas, salt free, drained and rinsed
- 1 tsp non-iodized salt
- 2-3 tbsp apple cider vinegar
- 2 cups water
Instructions
- Place the chickpea in the mason jar.
- Add enough water to completely submerge the chickpeas. Leave at least one inch of head space at the top of the jar.
- Add the apple cider vinegar and sea salt. Mix well.
- Place the lid on the jar and screw on o air cannot get in.
- Let the chickpeas ferment for 1-2 weeks. Taste one every couple of days to see how you like the taste. When they finish fermenting, drain and rinse.
Step 2: Fermented Hummus
Ingredients
- Fermented chickpeas (above)
- 1/2 cup tahini
- 1/4 – 1/3 cup olive oil
- 1/4 lemon juice
- 1 tsp cumin or paprika (more if desired)
- Sea salt and black pepper to taste
- Extra water to make it smoother if you want
Instructions
- Place all the ingredients in a food processor and process until smooth. Add extra olive oil or water to make the hummus smoother and give it the texture you like best.
- Season with sea salt and pepper to taste
- If not consuming immediately, store in the refrigerator. It will keep for 5-7 days.
