Bell Pepper Sprouted Hummus Recipe
Sprouting helps make minerals more accessible in this easy, flavorful dip. Creamy roasted red pepper sprouted hummus with plant protein and fiber.
Servings: 6 servings
Calories: 267kcal
Equipment
- Blender or food processor
- Seeds for sprouting optional (see notes)
Ingredients
- 3 cups sprouted chickpeas beans, or lentils (see notes)
- ½ cup tahini
- 3 tablespoons fresh lemon juice plus more to taste (about 1 ½ small lemons)
- ⅓ cup ice water plus more as needed
- 1 large roasted red bell pepper jarred, drained
- 1 clove garlic
- ½ teaspoon ground cumin
- 1 teaspoon smoked paprika
- 2 tablespoons nutritional yeast
- ¼ teaspoon salt plus more to taste
Instructions
- Cook the sprouts: Bring a saucepan of water to a boil. Add the sprouts and simmer until thoroughly cooked and tender. Drain well.
- Whip the tahini: Blend the tahini, lemon juice, and ice water until pale and creamy.
- Blend until smooth: Add the warm sprouts, roasted red pepper, garlic, cumin, smoked paprika, nutritional yeast, and salt, along with 2 tablespoons water. Blend until silky, scraping down the sides as needed. Add more ice water gradually until smooth and fluffy.
- Adjust and serve: Taste and adjust the lemon juice and salt. Leave slightly looser than your desired consistency—it thickens as it cools. Serve with raw red pepper strips, crackers, or toast.
Video
Notes
Sprouting tip: Use whole, dried lentils, mung beans, peas, or chickpeas—ideally sold for growing edible sprouts. Split or cooked legumes will not sprout. Soak overnight in a clean sprouting jar, then drain. Rinse and drain thoroughly twice daily, keeping the jar tilted for drainage and airflow, away from direct sunlight. Sprouts are typically ready in 3–4 days, depending on the variety. Refrigerate once ready and cook thoroughly before using in this hummus.
No sprouts? Substitute 3 cups (2 x 15-ounce cans) drained and rinsed canned chickpeas or white beans. For an extra-creamy texture, simmer until very soft, drain, and blend while warm. Adjust the water as needed.
Find my sprouts here.
Nutrition
Calories: 267kcal | Carbohydrates: 29g | Protein: 12g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Sodium: 98mg | Potassium: 410mg | Fiber: 8g | Sugar: 4g | Calcium: 75mg | Iron: 4mg
