Sprouted Hummus



Recently, Dishing hosted the Locavore Pantry, a homemade how-to event that was part of SHIFT ‘s food week. A handful of chefs and culinary experts demonstrated how to make smarter decisions when cooking at home. Each chef shared a recipe for the dish he or she created, so we want to share those with y’all. They will be published separately for the next couple of months.

The first recipe is a sprouted hummus, created and demonstrated by the guys at Teton Hummus. The difference in this homemade hummus, compared to store bought hummus (not that store bought is bad), is the garbanzo beans are freshly sprouted. Hummus made with freshly sprouted garbanzo beans offer an assortment of health benefits, including an increase of vitamin C, zinc and iron, a 35% increase of protein, and they are more easily digested due to the nutrient enzymes that are brought out during the sprouting process.

This recipe is easy to make; the only real preparation needed is to soak the beans in water for a day or two before. If you don’t feel like doing that, you can just boil them for an hour to an half and a half before preparing the hummus.

Sprouted Hummus


  • 1 cup sprouted garbanzo beans
  • 1/4 cup olive oil
  • 2 cloves garlic, chopped
  • 4 tablespoons fresh squeezed lemon juice
  • 1/4 cup tahini
  • 2 teaspoons salt
  • pumpkin seed oil and parsley for garnish
  • extra water from boil for consistency


  • Boil sprouted beans until you can squish between your fingers (1 to 1 1/2 hours). Drain, but save up to 1/2 cup of water. Put beans in food processor with oil, garlic, tahini, lemon and salt. If mix is too thick, add extra water. Garnish with pumpkin seed oil and parsley and serve with veggies or pita chips.

About Author

Born and raised in south Georgia, Casey moved to Colorado after graduating college and has now settled in Jackson, where she loves to snowboard, hike and water-ski. She's a true southern food junkie, but loves every type of food (there's nothing she won't eat) and will try anything once. A lifelong love of food combined with a Journalism degree made her realize she could combine her two passions which led her to the position of Editorial Assistant. She loves hot sauce and anything pickled, and you'll always find her on the hunt for the perfect Bloody Mary.

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