Raw Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
3%
Raw Hummus
17 min.
20
31kcal

Suggestions


Are you looking to make a delicious and nutritious snack that everyone can enjoy? Look no further than this Raw Hummus recipe! Perfect for gatherings, parties, or simply as a healthy treat, this vibrant dish is packed with flavor and goodness. It’s vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a variety of dietary preferences.

What sets this Raw Hummus apart is the use of sprouted garbanzo beans, which not only enhances the flavor but also boosts the nutritional profile. Sprouting beans increases their nutrient content and makes them easier to digest. Plus, combining them with fresh garlic, zesty lemon juice, and creamy tahini creates a delightful amalgamation of tastes that will awaken your palate.

This recipe is incredibly versatile—serve it as an antipasti, starter, or flavorful snack to impress your guests. The preparation is straightforward, taking just a few minutes of active cooking time, plus a bit of patience as you soak and sprout the beans. The end result is a smooth and luscious dip that pairs wonderfully with fresh vegetables, pita bread, or crisp crackers.

With only 31 calories per serving, you can indulge guilt-free while giving your body the nutrients it craves. So why wait? Dive into the vibrant world of raw cooking with this tantalizing Raw Hummus, and elevate your appetizer game!

Ingredients

  • 1.5 cups garbanzo beans dry
  • cloves garlic crushed to taste
  •  juice of lemon juiced
  • pinch paprika 
  • teaspoon sea salt 
  • cup spring water filtered
  • tablespoons tahini 

Equipment

  • food processor
  • pot

Directions

  1. Soak the beans for 24 hours.
  2. Drain, and let sit for 2 to 3 days, until the bean's sprouts are about 1/2 inch long. Rinse the beans once or twice a day.
  3. Bring a large pot of water to a boil.
  4. Remove from heat, and let stand for 1 minute.
  5. Place the sprouted beans in the hot water, and let sit for 1 minute.
  6. Drain. If you do not do this step, the hummus will be awful.
  7. Place the sprouted beans into the container of a large food processor.
  8. Add the tahini, sea salt, lemon juice, and garlic. Process until smooth, adding water if necessary. It will take 3 to 5 minutes to blend.
  9. Let sit in the food processor for 5 minutes to allow the beans to absorb as much of the water as possible. If too thick, add more water, and blend again. Taste and adjust seasonings if needed. Spoon into a serving dish, and garnish with paprika.

Nutrition Facts

Calories31kcal
Protein17.43%
Fat31.5%
Carbs51.07%

Properties

Glycemic Index
3.54
Glycemic Load
0.68
Inflammation Score
-1
Nutrition Score
1.8495652111976%

Flavonoids

Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:30.62kcal
1.53%
Fat:1.12g
1.73%
Saturated Fat:0.15g
0.91%
Carbohydrates:4.1g
1.37%
Net Carbohydrates:3.07g
1.12%
Sugar:0.67g
0.75%
Cholesterol:0mg
0%
Sodium:118.39mg
5.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.4g
2.8%
Manganese:0.14mg
6.87%
Folate:23.25µg
5.81%
Fiber:1.03g
4.11%
Copper:0.07mg
3.59%
Phosphorus:33.69mg
3.37%
Vitamin B1:0.04mg
2.67%
Iron:0.44mg
2.42%
Magnesium:7.79mg
1.95%
Vitamin C:1.57mg
1.9%
Zinc:0.27mg
1.78%
Selenium:1.06µg
1.51%
Vitamin B6:0.03mg
1.41%
Potassium:48.31mg
1.38%
Source:Allrecipes