Hummus is a popular item for healthy snacks and sandwiches but what if it could be made even better and deliver more nutrients? Well, it can. Fermenting the chickpeas (garbonzo beans) before they are turned into yummy hummus potentiates all the vitamin, minerals and phytonutrients. That’s right. Fermenting makes them “super” chickpeas. And there is more. The chickpeas will be easier to digest and less “gassy”. Fermenting also adds enzymes and good bacteria which aids digestion of not only the chickpeas but also aids the digestion of the other ingredients in the hummus and the other foods in the meal.
Fermented hummus is also a great example of a prebiotic/probiotic recipe. The chickpeas are good sources of prebiotic resistant starch, essential for producing beneficial short chain fatty acids (SCFA) in the colon. SCFA are essential for brain health, protecting the gut and aiding colon function. As for the other ingredients in hummus, garlic and lemon juice are both prebiotic, cumin aids digestion and pepper aids the absorption of all the nutrients. The probiotic benefits are found in the fermented chickpeas which are now loaded with good bacteria. If apple cider vinegar is used instead of lemon juice then more beneficial bacteria and enzymes will be present.
To Ferment The Chickpeas:
1 can cooked chickpeas, salt free, drained and rinsed
1 tsp sea salt
2-3 tbsp apple cider vinegar
2 cups spring water
1 litre ( or quart) Mason jar with lid
1 tsp sea salt
2-3 tbsp apple cider vinegar
2 cups spring water
1 litre ( or quart) Mason jar with lid
Place the chickpea in the mason jar and add enough water to completely submerge the chickpeas. Be sure to leave at least one inch of space at the top of the jar. Add the apple cider vinegar and sea salt. Mix with a plastic spatula or wooden spoon. Place the lid on the jar and screw on tightly so air cannot get in. Let the chickpeas ferment for two weeks. Once they are fermented, drain and rinse. It can now be used in recipes as you would normally use them.
Hummus
1 can cooked chickpeas, salt free, drained and rinsed and fermented for two weeks1/2 cup tahini (sesame taste)
1/4 – 1/3 cup olive oil
1/4 – 1/3 cup lemon juice or apple cider vinegar (add and adjust to taste)
1 tsp cumin or paprika (more can be added if desired)
Sea salt and black pepper to taste
Extra spring water if needed to make it smoother
Place the chickpeas, tahini, cumin or paprika and olive oil in a food processor and process until smooth. Add lemon juice to taste and to aid making the hummus smooth. Extra olive oil or water can be added to make the hummus smoother and give it the texture you like best. Season with sea salt and pepper to taste. It is now ready to use. If not using right away, place the hummus in a container with lid and store in refrigerator. It will keep for 5-7 days. It can also be stored in the freezer if it is not going to be consumed within the week.
Note: Some recipes suggest that the chickpeas be peeled in order to make it creamier. This would be a mistake. Not only is this time consuming but the highest concentration of phytonutrients is in the skin of the chickpeas ( as it is with any fruit or vegetables). So it is better to process the chickpeas with the skins.
To learn all the great techniques for fermenting foods, plus great recipes, menu plans and tips for incorporating these amazing foods into your diet, check out the Simply Fermentation Online Workshop. Save 30%
should you use some of the liquid of the brine to make the hummus or no?
Hi. You could – this would add more beneficial bacteria but you would need to adjust the salt in the recipe accordingly and use less oil to make sure it has the texture you desire.
Do you have any idea of nutrition facts for fermented hummus?
From a macronutrients perspective, it would be the same as any other hummus. The difference is that there is some “pre-digesting” going on for the carbs, protein or fats perspective – this means they will be ready to be absorbed sooner into the body once consumed. The longer something ferments, the more the proteins. fats and carbs will be “predigested” – that’s what the bacteria does when it ferments whether in a jar as part of fermentation or in our intestines by our own bacteria. As for the vitamins and minerals and phytonutrients, they will be made more bioavailable. As for the amount of good bacteria, I can’t say unless I had it tested in but the amount would be similar to sauerkraut or kimchi that have been fermented two week. The strains would not be the same – there would be some similar one but also some that are unique to fermented chickpeas – every food is different. Hope this helps.
Hey,
When fermenting, do you leave them inside or outside of the fridge?
Thank you
Hi. Fermenting is always done out side of the fridge. Once it’s done, it goes into the fridge which slows the fermentation process down completely to almost nothing.