What ingredients and dishes do you remember when you hear “the healthy food”? For some reason, chickpeas and hummus immediately come to my mind. They are deservedly popular among a healthy lifestyle adherents and vegetarians. Let’s see why they are so fancy?
Chickpeas (also called “Turkish peas”) are legumes widely distributed in the Middle East, India, Pakistan and Mexico. Like other legumes chickpeas are a storehouse of vitamins B, A, E, C and minerals (K, F, Fe, Zn, etc.). While it is necessary to know that nutrients of sprouted chickpeas increases in 2-3 times and most importantly is that their digestibility also improves! Sprouted chickpeas is only 164 kcal / 100 g so it is used for dietary nutrition. The most famous dishes of Middle Eastern cuisine from chickpeas are hummus and falafel.
Hummus is a paste made of chickpeas with the addition of sesame paste “Tahini” and spices. Hummus can be made from boiled chickpeas as well as from sprouted chickpeas. I made hummus with sprouted chickpeas, because the nutritional value of chickpeas significantly decreases during cooking. So I share with you the result of my small experiment.
- ½ cup Dried chickpeas (250 ml)
- 50 g Raw sesame seeds
- 5-6 tbsp Olive or sesame oil
- ¼ cup Water
- Lemon (lime) juice to taste (I used juice of 2 small limes)
- 2 Garlic gloves
- 1 tsp Sea salt
- ½ tsp Cumin
- ½ tsp Chilli flakes
- Rinse chickpeas thoroughly, drain the water, cover and leave at room temperature. After 12 hours you will see the first sprouts, you can already eat them or wash the chickpeas repeatedly, drain the water, cover and leave at room temperature for another 12 hours. Then rinse the chickpeas again, drain the water, dry the seedlings and remove the chickpeas in the refrigerator.
- Sprouted chickpeas can be stored in the refrigerator for up to 5 days. Don’t forget to wash the chickpeas at least once a day. The amount of sprouted chickpeas will increase doubly from dried chickpeas, so you should get about 1 cup of sprouts.
- Grind sesame seeds up with a blender until the crumb, add 2 tbsp oil and blend until creamy.
- Place sprouted chickpeas, tahini paste, peeled garlic, oil, lemon juice, salt and spices in a blender and grind to a paste, add water and beat. You can add a little more or a little less water for the necessary consistency. Store hummus in a sealed container in the refrigerator.
- You can soak sesame seeds before making tahini paste for 2-8 hours.