Easy Roasted Garlic Hummus Made with Soaked Chickpeas (tahini-free, vegan, gluten-free)
This Easy Roasted Garlic Hummus is the perfect, 5-ingredient appetizer or snack that’s made with all pantry ingredients. It’s gluten-free and vegan, perfect for dipping chips, crackers, or veggies, and you can even freeze it! This hummus is made from soaked chickpeas (Weston A. Price-style), so it won’t give you gas or bloating.
I started craving hummus right around the time things got serious with COVID-19.
So, on one of my trips to the grocery store to stock up, I bought 2 containers of hummus…
Which I ate — by myself — in 4 days. (See? When I say I was craving hummus, I was CRAVING hummus!)
Then, when things really got serious and businesses and schools were shutting down, I thought, “I better make one last trip to the store for fresh produce and to re-stock my hummus supply.”
Guess what? The store was totally out of hummus!
Correction: The store was totally out of hummus with clean ingredients that I actually wanted to eat. (The Sabra brand is NOT a clean brand.)
It’s hard to find truly healthy hummus, y’all.
Real Hummus vs. Most Store-bought Hummus
The jury’s still out on where hummus originated. The word hummus means “chickpea” in Arabic, yet the Egyptians, Greeks, and Israelis also claim to be the first hummus-makers.
Yet, no matter where hummus comes from, the basic ingredients are the same: cooked chickpeas, olive oil, garlic, tahini, lemon juice, and salt.
Notice how there’s no canola oil, sunflower oil, safflower oil, or soybean oil on that ingredient list?
That’s because those ingredients aren’t found in real hummus! Cheap vegetable oils have, unfortunately, found their way into just about every commercial food on the planet — including traditional foods that would never be made with such oils!
In all my hummus-eating days, I have only found 2 brands that aren’t made with processed vegetable oils and instead use real extra virgin olive oil.
Those products also happen to be more expensive than their vegetable oil-containing counterparts.
Friends, it takes some extra effort, but if your family is a group of hummus-lovers, it’s worth it for your nutrition and your budget to make your own!
This Easy Roasted Garlic Hummus is the perfect, 5-ingredient appetizer or snack that’s made with all pantry ingredients. It’s gluten-free and vegan, perfect for dipping chips, crackers, or veggies, and you can even freeze it!
Why Soak Chickpeas Instead of Buying Canned?
I get it: canned chickpeas are SO convenient!
Still, there are 3 big reasons to buy dry chickpeas (garbanzo beans), soak them, and cook them yourself over buying a can of chickpeas. Hopefully, I can convince you to switch from canned to dried chickpeas!
First, cost savings. Dried chickpeas cost WAY less per pound than canned chickpeas. You can make more hummus for less money!
Second, less waste. Aluminum cans aren’t recyclable. So, every can of chickpeas you open to make hummus ends up, unrecycled, in a landfill somewhere. Dried chickpeas can be purchased and stored in reusable containers, eliminating empty cans.
Third, all canned beans are high in an anti-nutrient called phytic acid.
Phytic acid binds with the minerals, like calcium, phosphorus, iron, and magnesium, in our foods and prevents our bodies from absorbing them. So, although beans are rich in minerals, your body doesn’t absorb them due to the phytic acid.
Canned beans are not prepared with a soaking step. They’re simply cooked from their dried form and canned. All the phytic acid is still in canned beans.
If you’ve ever experienced gas or bloating from eating canned beans or store-bought hummus, you can thank the phytic acid in improperly prepared beans.
When you buy dried chickpeas, give them a long soak, and then cook them, you make your Easy Roasted Garlic Hummus super digestible and nourishing!
How to Soak & Cook Chickpeas
Whether you’re making this Easy Roasted Garlic Hummus or a curry or anything else with chickpeas, you can utilize this soaking and cooking method method!
First, place chickpeas in a large glass bowl. Add water to cover the chickpeas by 2 inches. The extra water allows the chickpeas to swell while keeping them covered.
After 24 hours, you’ll notice some white bubbles or foam on the surface of the soaking water. This is a good thing! It means the phytic acid is slowly making its way out of the beans and being neutralized.
I prefer to soak my chickpeas for 36 to 48 hours. I don’t have to do anything to the chickpeas during that time; it’s very hands-off!
Once they’re soaked, empty them into a colander, drain, and rinse the chickpeas until the water runs clear. Now, it’s time to cook!
I prefer using my Instant Pot to cook chickpeas quickly and easily.
Add the soaked chickpeas to the stainless steel insert of your Instant Pot. Once again, add enough water to cover the chickpeas by 2 inches. You don’t have to measure the amount of water — just cover + 2 inches more.
Cook in the Instant Pot on high pressure for 8 minutes. Although you can manually release the pressure after cooking, I don’t recommend it. Lots of sputtering bean liquid comes out of the pressure valve when you do!
To avoid this, I let my chickpeas naturally release pressure for 15 to 20 minutes before releasing the valve. Once the pressure is out and you can remove the lid, carefully drain the cooked chickpeas in a colander and give them a rinse.
Now, the chickpeas need to cool to at least room temperature before you proceed with making this Easy Roasted Garlic Hummus.
How to Roast Garlic
I highly recommend roasting the garlic for this soaked hummus recipe. It develops the flavor of the garlic so much and makes extra yummy hummus!
To roast garlic, peel cloves of garlic and place them in a single layer in a small glass, oven-safe bowl.
Drizzle on a little olive oil and roast in a 400-degree oven for 25 to 30 minutes or until they begin to brown.
Remove from the oven and now you’re ready to make Roasted Garlic Hummus with soaked chickpeas!
How to Make Easy Roasted Garlic Hummus with Soaked Chickpeas (tahini-free, vegan, gluten-free)
Blend, blend, blend! Stop the blender or food processor if needed to scrape down the sides for even blending.
Once blended, transfer to a glass bowl or jar with a lid for storage in the fridge for up to 2 weeks.
Alternatively, you can freeze this Easy Roasted Garlic Hummus! Put the hummus in freezer-safe, zip-top bags, squeeze out all the air, and lie flat in your freezer. You can store your hummus in the freezer for up to 2 months. When you’re ready to eat it, let it thaw in the fridge and serve!
Why is there no tahini in your hummus recipe?
I know, it’s not traditional to leave out the tahini (sesame seed butter). But, I leave it out for a few reasons… 1.) Tahini isn’t an ingredient most people keep in their pantry. 2.) Tahini is pretty expensive. 3.) Many women’s hormones are very sensitive to seed oils.
I’ve heard that most olive oil isn’t real? Is this true? And what olive oil do you recommend?
You’ve heard correctly! Most commercial and store-bought olive oil is not 100% pure and is adulterated with cheaper vegetable oils, like canola or soybean oil. Is your olive oil fake? Learn more here!
It is very important to choose a high quality olive oil from a trusted source. Here are my favorite olive oil sources:
- Wildly Organic’s Olive Oil <– Save 10% with my discount code NOURISHING!
- Chaffin Family Orchard — a small family farm in California
- California Olive Ranch First Cold-Pressed Olive Oil
Do I really need 7 cloves of garlic?
Nope! You can use more. Or less. It’s up to you and your garlic preferences. I will say that roasting the garlic definitely mellows its flavor. Our family is obsessed with garlic, so we almost always increase the garlic in our foods.
I’m not into soaking and cooking chickpeas. Can I use canned anyway?
Go for it! You’ll need 2 cans of chickpeas for this recipe.
I don’t have an Instant Pot. How can I cook chickpeas on the stove?
To be honest, I’ve never cooked chickpeas on the stove. 😛
I assume you add them to a pot, add water, and cook until they’re tender. Although I have no idea what the cook time would be. Here’s a guide for cooking chickpeas on the stove.
Oh, and get you an Instant Pot. 😉
Easy Roasted Garlic Hummus made with Soaked Chickpeas (tahini-free, vegan, gluten-free)
This Easy Roasted Garlic Hummus is the perfect, 5-ingredient appetizer or snack that's made with all pantry ingredients. It's gluten-free and vegan, perfect for dipping chips, crackers, or veggies, and you can even freeze it! This hummus is made from soaked chickpeas (Weston A. Price-style), so it won't give you gas or bloating.
To Soak & Cook Chickpeas in the Instant Pot
Add dried chickpeas to a large glass bowl and cover with water to surpass the beans by 2 inches. This extra water allows for swelling. Soak 24 to 48 hours. Lots of white bubbles and foam should accumulate on the top of the soaking water.
After 24-48 hours, drain the chickpeas and rinse until the water runs clear.
Add the soaked chickpeas to the stainless insert of your Instant Pot. Add water to cover the chickpeas, plus an additional 2 inches of water to allow for more swelling.
Place the lid on the Instant Pot, seal the vent, and press the "Manual" or "Pressure Cook" button. Adjust the time to 8 minutes on high pressure. When it beeps, you can manually release the pressure or allow it to naturally release, whichever works best for you. Sometimes, it helps to wait before releasing pressure to keep bean liquid from sputtering out of the pressure valve.
Once pressure is released, drain the cooking water and rinse the chickpeas. Allow to cool to room temperature. You can also refrigerate the cooked chickpeas and make the hummus at a later time.
Preheat oven to 400 degrees Fahrenheit.
Place garlic cloves in a small glass bowl and drizzle with a little extra virgin olive oil. Roast approximately 30 minutes or until they begin to brown. Remove from the oven and proceed with the hummus recipe.
Easy Roasted Garlic Hummus
To your blender or food processor, combine the extra virgin olive oil, lemon juice, roasted garlic, salt, and cooked/cooled chickpeas.
Blend until totally smooth, stopping to scrape the sides of your blender or food processor down as needed.
Transfer to an airtight container and store for up to 2 weeks in the fridge.
Alternatively, you can place the hummus in zip-top freezer bags, squeeze out all the air, and freeze the hummus.
More Easy Gluten-Free Snack Recipes You’ll Love…
- Paleo No-Bake Granola Bites
- No-Cook Chocolate Pudding
- Spicy Chipotle Kale Chips
- Tiger Nut Trail Mix
- 2-Minute Everything Seasoning Cream Cheese Dip
- No-Starter Fermented Dill Pickles
- 5-Ingredient Sprouted Seed Truffles
- Crunchy Sprouted Chickpea Snacks
- Maple Apple Cinnamon No-Bake Treats
How do you feel about using pantry ingredients to make an easy and nourishing hummus with soaked chickpeas?
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