How To Sprout Chickpeas & Cook Them In The Instant Pot + Sprouted Hummus With Kale & Chives
Save money and improve nutrition by sprouting chickpeas, cooking them in your pressure cooker, and making your own sprouted hummus! Sprouting reduces phytic acid, making this yummy sprouted hummus with kale and chives nourishing, digestible, and gas-free! Low-oxalate steamed kale and fresh chives gives this hummus a powerful punch of greens for the perfect healthy appetizer or snack!
Things catch your eye at the health food store…
Or at least, that’s the likeliest place my eyes are going to be drawn to something.
I could care less about window-shopping for clothes or shoes. It’s almost always food I’m after — and I love trying new things.
So when I was at my local health food store on a regular grocery shopping run, I wasn’t expecting to find anything unusual. After all, I’ve been shopping at this store for a year now, and the most surprising thing I’ve found there has been fresh turmeric (which is pretty great, actually!).
Yet, when I rounded the corner to grab the butter and sprouted tortillas, it caught my eye…
Organic and Local Kale Hummus.
Kale blended with hummus for a delightfully tasty and healthy combination and a fantastic way to get in some greens!
But the price?
$5.99 for 6 ounces.
I almost added it to my cart because I was so darn curious. I just couldn’t justify it, however. What if we didn’t like it? What if I wasted $1/oz. hummus? I would be so sad.
So I snapped a pic of the ingredients list with my phone and made a mental note to order chickpeas for the next Azure Standard pick-up.
That’s right… it’s what I always do… make it myself!
Except, I dare say, this hummus is even better than what I would have bought that day and paid so dear a price.
I made my hummus super nutrient-dense and digestible by taking 36 hours to sprout my chick peas first!
How To Sprout & Cook Chickpeas (Garbanzo Beans) In The Instant Pot
Not to worry; this isn’t rocket science. Sprouting and cooking chickpeas is easy and takes just a few minutes of hands-on time every few hours.
Here’s some quick instructions:
- Place your desired amount of dried chickpeas in a large, glass bowl and cover with water. The water should cover the chickpeas more than 2 inches because the beans will swell.
- Let the beans soak overnight, or 8 to 12 hours.
- Pour the soaked beans into a colander and rinse well.
- Let the beans sit in the colander for 24 hours, rinsing every few hours to keep them wet. If you don’t have room in your sink for a colander to sit for 24 hours, place a dish or pie plate underneath the colander so you can move the sprouting beans around without making a mess.
- Once you see little, white tails sprouting from the chickpeas, you’re done! They’re ready to be cooked! I used my Instant Pot to cook my sprouted chickpeas in 21 minutes!
- Place the sprouted chickpeas into the Instant Pot, add enough water to cover, seal the vent, press “Manual”, and adjust the time to 21 minutes.
- When the timer beeps, give the Instant Pot a few minutes to “cool down” by turning it off completely — not just letting it automatically go to “Keep Warm”.
- After a few minutes, release the pressure and let the steam escape. Be careful! There will be a lot of steam, and it will be HOT! The longer you can let the Instant Pot cool off before this step, the better!
- Now your chickpeas are ready to make sprouted hummus! If you want cold hummus, however, refrigerate your cooked chickpeas for a few hours before proceeding with this recipe.
Sprouted Hummus With Kale & Chives
Made with sprouted chickpeas so it's super digestible, this hummus is smooth and creamy with a little bite from the chives and chipotle powder. Added kale means it's packed with nutrients!
- 3cupscookedsprouted chickpeas, rinsed well
- 1bunch of kalesteamed for 1 minute
- 3 to 4clovesof fresh garlic
- 1/2cupextra virgin olive oil
- 1/3cupfresh lemon juice
- 1 to 2tablespoonsfresh chives
- 1teaspoonwhite pepper
- 1teaspoonchipotle powderoptional
- Make sure you're starting with chickpeas (garbanzo beans) that have already been sprouted and cooked. See above.
- Place 3 cups of the sprouted and cooked chickpeas into a colander and rinse well under cool water until the water runs clear.
- Put all ingredients into a high-powered blender or food processor.
- Blend on low-medium speed until the hummus is completely smooth.
- This may take 2 or 3 minutes -- that's ok, this is the stuff the BlendTec was made for!
- Store in the refrigerator or freeze.
Serve your sprouted hummus with organic blue corn chips, plantain chips, sourdough bread or crackers, or an assortment of fresh veggies! This makes a great appetizer or snack!
Our Most Popular Instant Pot Recipes & Posts
Need more no-fail Instant Pot recipes? How about the best Instant Pot information, troubleshooting, and tips? Here are the most popular Instant Pot recipes and posts here at All The Nourishing Things!
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Have you ever sprouted chickpeas? Do you make your own hummus? Would you like to try this sprouted hummus?
[…] 5. SPROUTED HUMMUS WITH KALE AND CHIVES […]
How many cups of dry chickpeas do you need to prep (soak) to get 3 cups of cooked chickpeas. Thanks – this is my first foray into sprouted grains.
About 1-1/2, Elena. However, if you end up with more than 3 cups of cooked chickpeas, you can use what’s called for in the hummus recipe and then use any leftovers to make other things — like add them to soups or salads, a different flavor of hummus, or these crunchy chickpea snacks –> https://allthenourishingthings.com/sprouted-crispy-chickpea-snacks-3-ways/
I hope that’s helpful! Good luck with your sprouting!
I did it! My first sprouted grains! I did make the hummus, but before I saw your reply. So it was pretty good, but I need to play a bit to get the proportions right. The info you gave me will help. Thanks v much for your recipe and the help!
Wonderful! Welcome to the world of sprouting!
yummy.. my kid like it. I definitely try this recipe for my kid. Thank you for sharing this article.
Are those dehydrated yellow squash for dipping shown in your pic? Would love the recipe for those! Also, would the hummus be an E on THM Plan?
Hi Ginny! Nope, those are plantain chips! I love the Terra brand because it’s just plantains, coconut oil, and salt. Plantain chips nor this particular hummus are THM-friendly because of the fat/carb mixture. Sorry!
[…] Sprouted Hummus With Kale & Chives […]
Simpley the most flavourful humus I have ever had. Totally amazing
Oh wow! I love hearing that! Thank you for taking the time to let me know you loved my recipe!
LOVE this recipe!!! I get kind of annoyed with all the unsprouted hummus recipes in the world, with no mind to digestion. You saved the day!
Thank you, Meg! I had to create a sprouted hummus recipe because I don’t tolerate unsprouted legumes very well at all, but I LOVE hummus!