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Healthy Hummus

Lacto-fermented hummus for a probitoic and healthy snack

5 from 2 reviews

This healthy hummus is a delicious probiotic snack. Adding a lactic culture 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.

Ingredients

Units Scale
  • 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 (see section above for options)
  • 2 Tbsp of olive oil

Instructions

Cooking the Chickpeas

  1. Soak the dried chickpeas in 3 cups of water for 8 to 12 hours.
  2. Drain the chickpeas and place them in a saucepan. Cover them with water and add 1 tsp of baking soda.
  3. 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.

Making Hummus

  1. 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.
  2. Blend until smooth, adding water as needed.
  3. When blended and smooth, allow the hummus to cool to room temperature, then stir in the salt. Taste, and adjust the salt as required.

Fermenting

  1. 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.
  2. After fermenting, top the hummus with the olive oil and store it in the fridge until ready to serve.
  3. Enjoy the hummus within 2 weeks, or freeze for up to 3 months.

Notes

  • 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 may contain preservatives. 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