This homemade hummus is a healthy, delicious, and affordable snack. It is ideal for lunch, picnics, potlucks, and parties. It also can be fermented for a probiotic dip!
However, the main reason to make hummus is that it is ridiculously cheap and easy. All it takes is a decent food processor and about 10 minutes.
Dried or Canned Chickpeas?
Using canned chickpeas in this recipe is perfectly fine, especially if you are short on time. However, if you’ve got time and can plan ahead, then I recommend using dried chickpeas.
Dried chickpeas are better than canned because:
- Cooking chickpeas according to the recipe below will result in very soft chickpeas that are perfect for hummus. They are smooth, creamy, and easy to grind up in a blender.
- Canned beans may have preservatives or extra salt.
- Dried chickpeas are much more affordable than canned chickpeas.
- Buy them in bulk for a waste-free option! (We buy chickpeas in large quantities).
Cultures for Fermenting
It’s not necessary to ferment this healthy hummus. However, it’s really easy, probiotic, and the culture acts as a preservative!
Here are a few simple options for cultures:
- Miso is my favorite way to culture hummus. It adds a depth of flavor that works well with garlic and tahini. However, store-bought, shelf-stable miso has been pasteurized and won’t be able to culture your hummus, so make your own miso or buy it from the refrigerated section of the grocery store.
- Apple cider vinegar is a close runner-up to miso. It adds a tanginess that is perfect for a sandwich spread. To make sure the ACV has live culture, use a brand that is labeled raw, unpasteurized, or with mother.
- Vegetable brine or a vegetable starter won’t really change the flavor. They are the best option for plain hummus.
- Probiotic beverages like kombucha will give the hummus a bit of sparkliness. However, the carbonation should calm down after a few days in the fridge.
Adding Flavor to Hummus
The best part about homemade hummus is that you get to choose your own flavors and toppings.
Simple fermented hummus is rich and flavorful all on its own, and the flavor will vary depending on what is used for the fermentation. Even so, it’s always fun to add a bit more pizzazz.
Flavor (and color) hummus by adding in a 1/4 cup of a flavor when grinding the chickpeas. Here are a few options:
- Roasted red peppers
- Wilted spinach
- Cooked sweet potato or pumpkin
- Roasted beets
Traditionally hummus is flavored with a topping. Add a topping right before serving. A batch of hummus works with about 2-4 Tbsp of a topping in the center of the hummus along with a drizzle of olive oil.
Here are some delicious topping options:
- Mixed olives, finely chopped
- Roasted pine nuts
- Za’atar spice mix
- Fresh herbs like parsley, chives, basil, or sumac
- Roasted garlic, finely diced
- Caramelized onions
- Chili oil
This healthy hummus is a delicious probiotic snack. Adding ACV or miso acts as a natural preservative and really adds a flavor dimension to this easy dip. See the section above for 8 different toppings and 5 different flavor options.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 5 mins
- Yield: 2 cups 1x
- Category: Sides
- Method: Fermented
- Cuisine: Lebanese
- Diet: Vegan
- 1 1/4 cups dried chickpeas (or 2 -14 oz cans)
- 1 tsp baking soda (for dried chickpeas)
- 2 cloves of garlic
- 1/2 cup light tahini
- 1/4 cup freshly squeezed lemon juice
- 1/4 to 1/2 cup of water
- 1 tsp salt, to taste
- 2 Tbsp fermentation culture (optional, see section above for details)
- 2 Tbsp of olive oil
Cooking the Chickpeas
- Soak the dried chickpeas in 3 cups of water for 8 to 12 hours.
- Drain the chickpeas and place them in a saucepan. Cover them with water and add 1 tsp of baking soda.
- Bring to a boil and simmer for 20 to 40 minutes, until the chickpeas are cooked. They should be soft but not mushy. The exact cooking time will depend on the freshness of the chickpeas.
- Drain the chickpeas and place them in a food processor with the garlic. Alternatively, place them in a large bowl and use a stick blender to puree. Pulse a few times, then add the tahini and lemon juice.
- Blend until smooth, adding water as needed.
- When blended and smooth, allow the hummus to cool to room temperature, then stir in the salt. Taste, and adjust the salt as required.
- To ferment the hummus, stir in the culture, then move it into a glass container for fermenting. (I recommend choosing a container that can also be used for serving and storage). Cover the hummus with a tea towel and leave it to ferment at room temperature for up to 12 hours.
- After fermenting, top the hummus with the olive oil and store it in the fridge until ready to serve.
- Enjoy the hummus within 2 weeks, or freeze for up to 3 months.
- There are a thousand recipes for hummus, and all of them are equally fermentable. The only trick is to make the hummus from scratch as store-bought hummus likely contains preservatives that will prevent fermentation. If you already have a favorite recipe, feel free to skip right to the fermentation.
- I recommend making a double or triple batch of hummus and freezing it in small, serving-sized containers. It’s a quick and delicious replacement for store-bought hummus.
Keywords: Greek, Mediterranean, cheap, frugal, vegan, vegetarian, gluten free, dip, spread, snack, probiotic, miso, lacto-fermented, picnic, potluck, lunch, snack