Turn Your Sprouts Into This Creamy Roasted Red Pepper Hummus- Bell Pepper Sprouted Hummus

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Sweet roasted red pepper, nutty tahini, and smoky paprika make this Bell Pepper Sprouted Hummus recipe creamy, flavorful, and perfect for spreading on toast or scooping up with crunchy vegetables. A mix of sprouted legumes replaces the chickpeas for a fresh twist on a familiar favorite.

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The secret to its silky texture? Cook the sprouts until tender (or use raw sprouts), whip the tahini with lemon juice and ice water, and give everything enough time in the blender. Nutritional yeast adds a savory finish that brings the whole dip together.

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🔍 Quick Look: Bell Pepper Sprouted Hummus
👩🏽‍⚕️ Dietitian's Note
👩🏼‍🌾 Ingredients
🌱 Substitutions
📝 How to Make Red Pepper Sprouted Hummus
✔️ Storage
🌿 How to Serve
🙋🏽‍♀️ Recipe FAQs
🫙 Related Recipes
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
Bell Pepper Sprouted Hummus Recipe
🛍️ Shop Recipe Cookware and Ingredients
💬 Comments

🔍 Quick Look: Bell Pepper Sprouted Hummus

⏱️ Prep Time: 10 minutes
🎛️ Cook Time: 5 minutes
👥 Servings: Serves 6
📊 Calories: ~267 kcal
👩🏽‍🍳 Flavor Profile: Nutty and smoky with sweet roasted pepper, bright lemon, and a savory finish.
💪🏼 Nutrition: 12 grams of protein, 8 grams of fiber.
⭐ Difficulty: Simmer the sprouts, then blend-jarred roasted pepper keeps the prep simple.

👩🏽‍⚕️ Dietitian's Note

Sprouting can help make some of the nutrients inside legumes more accessible. During germination, enzymes begin breaking down stored compounds, including phytate, which can limit mineral absorption. The effects vary with the legume and sprouting conditions, so sprouting does not improve every nutrient equally.

For an easy way to help your body absorb the plant iron in this hummus, serve it with raw red bell pepper strips. They supply vitamin C, which improves the absorption of non-heme iron-the form found in plant foods. Creamy dip, crunchy peppers, and a useful nutrient pairing in every bite.

Why You'll Love This Recipe:

This Bell Pepper Sprouted Hummus is delicious and easy to make. Plus, it's:

Extra creamy: Whipped tahini and ice water create a smooth, fluffy texture.
Big on flavor: Roasted pepper adds sweetness, while smoked paprika, cumin, and garlic bring warmth.
Made with sprouted legumes: A delicious way to use sprouted lentils, mung beans, and peas.
Oil-free: Tahini supplies richness without needing added oil.
Versatile: Enjoy it as a dip, sandwich spread, or creamy addition to grain bowls.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Legume sprouts, tahini, roasted red bell pepper, garlic, lemon, seasoning, and nutritional yeast.

Sprouted Protein Beans & Lentils (see here): These form the base of the hummus, replacing the chickpeas traditionally used. Measure 3 cups after sprouting and before cooking.
Tahini: Gives this hummus its rich flavor and creamy consistency. Use a smooth, pourable tahini, and stir the jar thoroughly before measuring.
Fresh lemon juice: Balances the richness of the tahini and brightens the roasted pepper.
Ice water: Blending tahini with lemon juice and ice water creates a pale, creamy base. Additional water helps the sprouts blend into a fluffy spread.
Roasted red bell pepper: Jarred roasted pepper adds sweetness and saves you a roasting step. Drain it well. For no added oil, choose a pepper packed in water or brine.
Garlic: Adds a little bite without overpowering the sweet pepper. Use a small clove for a milder dip.
Ground cumin and smoked paprika: Cumin adds earthy warmth, while smoked paprika brings a smoky flavor that complements the roasted pepper.
Nutritional yeast: This adds savory depth and a lightly cheesy flavor. Vitamin B12 content varies by brand and whether the nutritional yeast is fortified.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

No sprouted mix? Use 3 cups tender, cooked, drained lentils or chickpeas. Add water gradually to adjust the consistency.
Different sprouted legumes: Use sprouted lentils, mung beans, or a combination. Cook each until thoroughly cooked and tender.
Fresh roasted pepper: Roast a large red bell pepper until softened and blistered. Peel, remove the stem and seeds, and drain before using.
No nutritional yeast: Omit it for a slightly less savory hummus.
Milder garlic: Use half a clove or substitute a soft roasted garlic clove.
Spicy hummus: Add a pinch of cayenne or red pepper flakes.
No smoked paprika: Use sweet paprika for a milder flavor without the smokiness.

📝 How to Make Red Pepper Sprouted Hummus

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

Organic Sprouting Seeds: I used this protein seed mix here. Alternatively, use regular cooked chickpeas or lentils and follow the recipe as written.

Sprouted legumes (Protein Mix) in a measuring cup.

How to Sprout Seeds: I sprouted ¼ cup seeds for this recipe. Or you can use canned chickpeas to make bell pepper hummus. Rinse and drain them well.

Cooked legume sprouts simmering in a saucepan.

Cook the sprouts (optional): Bring a saucepan of water to a boil. Add the sprouts, return to a simmer, and cook until thoroughly cooked and tender. Start checking after 3 to 5 minutes, and continue cooking as needed. Drain well. The legumes should mash easily rather than have a firm or crunchy center.

Protein legume sprouts in a fine mesh sieve.

Drain the cooked sprouts: Remove excess water by draining the sprouts using a fine mesh sieve.

Whip the tahini: Add the tahini, lemon juice, and ice water to a high-speed blender or food processor. Blend for about 1 minute, until pale and creamy. Scrape down the sides as needed.

Roasted red bell pepper, tahini, lemon juice, garlic, sprouted legumes, seasoning, and ice water in a blender.

Combine the ingredients: Add the warm sprouts, drained roasted pepper, garlic, cumin, smoked paprika, nutritional yeast, and salt, followed by water.

Blended bell pepper humus in a canister.

Blend until smooth: Blend, scraping down the sides and pausing as needed according to your appliance's instructions. Add more ice water, 1 tablespoon at a time, until the hummus is smooth and fluffy.

Bell pepper sprouted hummus on pumpernickel bread.

Adjust the flavor and texture: Taste and add more lemon juice or salt as needed. Leave the hummus slightly looser than your desired consistency because it thickens as it cools. Transfer to a serving bowl or refrigerate for later.

✔️ Storage

Refrigerator: Store in an airtight container for up to 4 days. Refrigerate promptly after preparation.

Before serving: Stir well. Add a little cold water or lemon juice if it has thickened.

Freezer: Freeze in small airtight portions for up to 3 months for best quality. Thaw in the refrigerator, then stir or briefly blend to restore the texture.

🌿 How to Serve

With raw red pepper strips: A sweet, crunchy pairing that supplies vitamin C to help with plant iron absorption.

With ground flaxseed crackers: A delicious contrast of creamy hummus and crisp crackers.

On toast: Spread generously and top with sliced cucumber, tomato, or pickled red onion.

In sandwiches and wraps: Use as a creamy base for roasted vegetables, tofu, or fresh greens.

In grain bowls: Spoon alongside cooked grains and roasted vegetables.

As a sauce: Thin a portion with water and a squeeze of lemon, then drizzle over a bowl.

🙋🏽‍♀️ Recipe FAQs

Can I sprout any dried chickpeas, lentils, or peas?

You can sprout whole, uncooked dried chickpeas, lentils, and peas, provided they are still viable. Split peas and split lentils will not sprout, and neither will canned or cooked legumes. Grocery-store varieties may work, but germination varies. For more reliable results, choose seeds specifically sold for growing edible sprouts.

What is sprouted hummus?

Sprouted hummus is a hummus-style dip made with legumes that have germinated before cooking and blending. This recipe uses sprouted lentils, mung beans, and peas with tahini, lemon, garlic, and roasted red pepper.

Do I need to cook the sprouts?

You can blend raw sprouts into hummus, but I recommend cooking them for this recipe for a smoother, creamier texture. Cooking thoroughly also reduces the risk of foodborne illness-rinsing alone does not make raw sprouts risk-free. Pregnant people, young children, older adults, and anyone with a weakened immune system should avoid raw sprouts.

Is sprouted hummus healthier than regular hummus?

Both can be nutritious choices. Sprouting can reduce phytate and change how accessible some nutrients are, but the effects vary. Regular hummus also provides legumes, fiber, and unsaturated fats, so choose the version you enjoy and will eat regularly.

Does sprouting increase the protein?

Sprouting can change protein digestibility, but it does not create a large new supply of protein. Results vary by legume and sprouting conditions. The legumes, tahini, and nutritional yeast all contribute protein to this recipe.

Can I use a food processor instead of a blender to make hummus?

Yes. A food processor works well, although a high-speed blender usually produces a silkier consistency. Scrape down the sides and add water gradually as needed.