Raw Sprouted Chickpea Hummus

raw sprouted chickpea hummus with olive oil and paprika in a dish

There is a local farm market vendor here in San Diego who makes hummus from raw, sprouted chickpeas. He uses no tahini, but plenty of garlic, and it is the very best hummus I’ve ever had. So good, in fact, that I can barely stand to eat cooked hummus anymore.

But at $5 a container, I just can’t keep buying it. So my daughter and I spent an afternoon playing with sprouted chickpeas to see if we could duplicate the local hummus I have come to love so much.

This hummus is made from raw and sprouted chickpeas so all of the anti-nutrients and enzyme inhibitors have been eliminated. This means there is nothing chemically standing in the way of you absorbing the high levels of molybdenum, manganese, iron, folate and protein chickpeas have to offer.

But like all beans, chickpeas are an advanced food for people on the GAPS diet, and may cause digestive distress in sensitive individuals.

Because everyone has different tastes, you will probably want to tweak the amount of lemon juice, tahini, salt and garlic to suit your palate. For our latest batch of this raw sprouted chickpea hummus, we used no tahini or sesame seeds, and added extra garlic. Yum!

raw sprouted chickpea hummus with olive oil and paprika in a dish
4.34 from 9 votes

Raw Sprouted Chickpea Hummus

This raw sprouted chickpea hummus is prepared so that all of the enzyme inhibitors have been eliminated. This makes the hummus much more nutritious.
CuisineGluten Free, Raw Vegan, Vegan, Vegetarian
Makes8 servings
Prep Time 10 minutes
Soaking Time 2 days
Total Time 2 days 10 minutes
This recipe may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.



  • Cover dry chickpeas in pure, unchlorinated water and soak them for 12 hours.
  • Thoroughly rinse and drain chickpeas twice a day for the next 2-5 days until chickpeas have tiny sprouted “tails” that are about 1/8-inch long (No longer or they will taste bad!).
  • Discard any beans that turn to mush or rot instead of sprout.
  • If using, soak sesame seeds for 12 hours prior to making the hummus. Drain and rinse.
  • In a food processor, blend chickpeas, sesame seeds or tahini (if using), lemon juice, olive oil, garlic, cumin, and paprika.
  • Add a little pure water slowly to the processor just until you start to have a smooth, thick paste. Be slow and conservative so you don’t make the hummus too runny.
  • Adjust seasonings, and add salt, to taste.
  • Process until thoroughly smooth and uniform in texture.
  • Garnish with paprika and extra virgin olive oil and enjoy!


Calories: 277kcalCarbohydrates: 35gProtein: 12gFat: 12gSaturated Fat: 1gSodium: 261mgPotassium: 558mgFiber: 10gSugar: 6gVitamin A: 385IUVitamin C: 3.8mgCalcium: 101mgIron: 6mg


64 thoughts on “Raw Sprouted Chickpea Hummus”

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  1. 5 stars
    Recipe is amazing. I find the page has way tooooo on it, so I cut n paste recipes instead of bookmarking.

  2. 4 stars
    I just made it- it also came out a bit bitter. I suppose I should cut down my sprout time next time. Im excited to try it with oven roasted garlic. How long is optimal?

  3. Made it this evening and it came out bitter? Also the chickpeas were very hard and didn’t emulsify well in the cuisinart.

    1. I can’t be sure, but it sounds like you might have been using old chickpeas. Also if you sprout them too far, they can get bitter.

  4. Avatar photo
    Nicole Sampogna

    You must be speaking of The sprouting hummus made here in Murrieta. This is the only hummus I like. Actually, I love it! I am able to eat it without guilt because it is zero net carbs. This is due to the fact that MG’s recipe has flaxseed meal. Did you try incorporating that as well?

  5. Hi. Thank you for the recipe–I’m excited to try it. Do you keep your sprouting chickpeas (after they have soaked for 12 hours) in our out of the fridge?

  6. 5 stars
    *Perfect* recipe for me 🙂 .
    Because : I have 20 lbs organic dried chickpeas, plenty of garlic, and oil too 🙂 . Plus, I have cumin!
    I love hummus, but the tahini ingredient part is vexing cause you know I buy a jar and then there it disappears. No one knows how, yet it disappears almost immediately. And I live only with my dog who cannot open up jars ; ) . However, the tahina still disappears, and then there’s no hummus … up until now 🙂 .
    Honestly, I love chickpeas! And I’m trying to eat most grains and beans or peas raw these days, raw and sprouted.
    *Your recipe is perfect for me and my special dog buddy.*
    I never thought to skip the tahini !!!
    Hurray hurrah, THANK YOU 🙂 !

  7. 5 stars
    This is great! I just actually finished my tub of sprouted hummus from the little Italy market and I’m dying for more- small world! Thanks for the recipe!!!!!

  8. I have tried every chickpea in the health food stores. Followed all advice for sprouting them I can find and the will not sprout. They get smelly and foul after the fist day of rinsing. I can sprout anything else but chickpeas…what am I doing wrong?

    1. I cannot say, since I am not in your kitchen, but I would look at the quality of your chickpeas.

    2. Lynette, I had the same problem until I bought sproutable chickpeas. I did some Googling and found organic pulses that were definitely called sproutable. For me, as I live in Canada, I wanted to buy a Canadian product but if you’re in the States you’ll have a lot more options. I eventually bought my chickpeas at a health food store, so that would be a good place for you to check out.

  9. Love the sound of this. Trouble is, I have trouble sprouting chickpeas. A few sprout, but most just “sit there.” Was wondering if they had to be be organic, non-gmo to sprout. And what kind of water to soak in? Also, would like to avoid oil if possible. Is that just to simplify creating a paste? Could I just use something like tomato juice to smooth it out? Thanks.

    1. Organic is always a best choice, but there are no GMO chickpeas, so no need to worry about that. Purified water is perfect for soaking, but oil is an absolute requirement for this recipe. Hummus is made with oil. If you use something else, it’s a different dish.

  10. Okay…so do you cook the chick peas after they are sprouted?…..or do you use them raw?? You got my curiosity up.

    1. Can I ask what farmers market and what days? I also live in San Diego and would love to try it! I will also make this recipe, thank you for sharing!!

    1. A longer soak puts you at risk of either spoilage, or sprouting so much that they do not taste good.

  11. Cool recipe, going to try it in a couple of days when my soaking beans have sprouted! I’m intrigued to try your variation of it without the sesame seeds, even though I like those. It cuts out one step for when you don’t feel very ambitious.

  12. You mentioned chickpeas being on “advanced” with GAPS diet. Would this be sprouted, though? Isn’t it correct that the sprouting helps digestability a great deal? Meaning that it would then perhaps be approved for GAPS much earlier? Does anyone know?

    1. Beans of any type, sprouted or not, can be difficult to digest (though sprouting does help), so they are considered an “advanced” food on the GAPS diet, and not recommended for the early stages.

  13. I sprout my own chickpeas and had been looking for a tasty hummus to try. Just finished making it using your recipe. I used the raw sesame seeds since I had those on hand. Loved it! Thank you so much for sharing your recipe ????!

  14. hmmm… i see a flaw in this recipe. the enzyme inhibitors haven’t been eliminated unless you make your own sprouted tahini first. theres plenty of phytic acid in tahini.

    1. Um, the tahini is optional. You can also use sesame seeds in lieu of tahini, and soak them first, if you wish.

  15. WAY too much salt! Like maybe about 3 times too much… I think maybe you meant teaspoon instead of tablespoon?

  16. Who is the guy in San Diego that sells the hummus? I am heading to the OB farmers market tonight and while I really want to try making your hummus I need to get some hummus for this weekend so I don’t have time for the sprouting this time.

    1. He’s only at the Hillcrest and Little Italy markets and he’s the only guy selling packaged hummus and garlic spreads!

  17. Avatar photo
    Lori Christensen

    Fun! I have a question..I’m about to try your recipe, do you measure the 2 cups of chickpeas before sprouting or after(there’s more than 2 cups after)..and does it really take 3-5 Tablespoons of cumin? sounds like a lot…thanks (:

    1. Before. You can adjust the cumin to taste, but I found it didn’t really have good flavor until it had a lot of cumin. Start with 1 Tbsp. and see how you like it.

    1. I can see that even before making it, but I don’t blame the cook; its just how people are, and a matter of taste, but mine is in alignment with yours. I always adjust salt way down in other people’s recipes. Sometimes I won’t bother adding salt at all, and its just fine, and of course, its always simple enough to add some if I feel it needs it, and not so easy to remove it.

  18. Avatar photo
    Jolinda Marshall

    Thanks for a winning recipe. Is there a good source in San Diego for Garbanzo beans for sprouting? I’m sure Whole Foods will have them but I am looking more for a little MA and PA market, perhaps?


    1. At the Hillcrest farmer’s market, there is a woman who sells dry beans and grains. She might have garbanzos. Give her a try!

  19. This was real good. a bit too salty though. I am going to try and add more sprouted chickpeas and water to balance out the saltiness. Thanks for posting this.

  20. Avatar photo
    Debi @ Adorned From Above

    Hi Dawn,
    This looks like a delicious recipe. I like that they are sprouted. I will have to try this. Thanks so much for linking at Adorned From Above’s Link Party last week. This weeks party is opened.
    Debi @ Adorned From Above

  21. Avatar photo
    Rachel @ day2day joys

    We love hummus at our house and our patients love it when I bring it to our workshops, I recently brought some hummus and gaucamole to an event and several people had never had both… crazy! Love your recipe!

    And thank you so much for linking up with Healthy 2day Wednesdays as always! Hope you have a blessed week and hope you’ll be linking up this week! I also wanted to let you know we are looking for another person to co-host H2W’s with us if you are interested! 🙂 (just email me!)

  22. Avatar photo
    Heather @Gluten-Free Cat

    Oh, I love hummus, but I’ve never tried it with sprouted chic peas. Great idea! I’d love for you to share this recipe with Raw Foods Thursdays! http://www.glutenfreecat.com/2012/10/raw-foods-thursdays-101212/

  23. Avatar photo
    Lyza @ Chic Shades of Green

    This recipe looks great! I tried making hummus once and it didn’t turn out right. It’s a lot effort isn’t it, so I hope it works out this time! And, I actually have all the ingredients, woo too! I saw your recipe featured on Freaky Friday. I’ve pinned it, I’ll be making it ASAP!

  24. Avatar photo
    Jacqueline @ Deeprootsathome.com

    I just discovered your site and have looked over your content. Excellent! I just have to ask you to join in over the weekly Wednesday link-up. If you would like to or are able to, many would benefit from your site. Love your practical and helpful posts. Thank you.

  25. Avatar photo
    Cindy (Vegetarian Mamma)

    I love the addition of smoked paprika! I also need to try sprouting chickpeas. I just haven’t gotten up the courage or the know how to do it 🙂 Got this tweeted and pinned!

  26. LOVE hummous! I did sprouted hummous once but cooked them after sprouting–So I’m delighted to see this and am printing it off to make. Thank you so much for sharing. 🙂

  27. Fantastic! Never would have thought of it AND I do love sprouted chickpeas. I’m in GAPS intro, will file it for the future.

  28. Avatar photo
    Ali @ WHOLEistically Fit

    This hummus looks divine! Raw sprouted chickpea hummus…. I’ve never thought about it before. I’m definitely curious to taste the difference! 🙂 I’ve also never thought about disabling copy & paste on my blog. You have a great point and I’m going to look into that. Thanks!

  29. Gosh this looks really good. I’d sure like to try it. I see that your website disallows copy and paste. That makes it impossible for me to print it out and take it down to my kitchen. And typing the whole thing out is time consuming and frustrating. I’ve noticed more and more websites are doing this. Maybe you know a way to circumvent this so I can still paste this wonderful recipe onto a piece of paper so I can use it. If there’s a trick I could learn I would love it! Thanks

    1. There is a “print” button on the sharing bar to the left of the page. That will enable you to print out either all the pages of the post, or just the part of the recipe you want. Alternatively, you can email the post to yourself using the “email” button on the same bar, and print it that way.

      Unfortunately, there are many people making money off of content plagiarized or outright stolen from other people’s websites. A friend of mine recently had the better part of her entire blog stolen (right down to her original photos) and turned into a cookbook now sold on Amazon! As long as I keep finding my posts on other people’s websites without permission or attribution (which happens too often, darn it!), I simply cannot allow cutting and pasting. Thank you for your understanding!

    2. Just hit the ‘print screen’ button (or FN Print Screen). Then open an Office program and paste the picture in. Or just take a pic of the screen with your phone. ????

    1. Avatar photo
      Amanda @Natural Living Mamma

      Thank you so much for sharing on Natural Living Monday! I can’t wait to see what you have to share this week! http://wp.me/p2pBvv-AQ

  30. Hummus is a favorite with us and your recipe looks delicious! Enjoy your weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen



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