Lacto-fermented Hummus (Garbanzo Bean Dip)

Traditional hummus makes a great healthy snack when served with some fresh veggies along side.

THIS hummus is even more “nutritious” due to the lacto-fermentation process, which creates beneficial probiotics and numerous enzymes that are so important for good health. So, go ahead and serve this version at your next get together…you will get rave reviews on the dip, and no one will even know just how “healthy” it is.

  • 3 cups cooked, drained, garbanzo beans (see *note* below)
  • 1/4 cup lemon juice
  • 2 cloves garlic, peeled
  • 2 teaspoons unrefined sea salt
  • 1/4 cup whey (see how to obtain whey)
  • 1/2 to 1 teaspoon ground cumin, to taste
  • 1/8 teaspoon ground cayenne, or to taste
  • 2 to 4 Tablespoons filtered water, or more as needed

You Will Also Need:

1-quart sized wide-mouth jar (preferably with air-lock lid)

*NOTE* For best nutrition – soak dried garbanzo beans 12 hours (or more) in filtered water to cover, along with a few Tablespoons of whey. View more research on the importance of soaking beans from Amanda Rose Ph.D. @ Rebuild from Depression.

After soaking, drain the beans and cook as you would normally. (I like to cover the “soaked” beans with filtered water and cook in the crock pot on low all day – about 6 to 8 hours.)

In the bowl of a food processor, add the garlic and pulse to mince. Add in the beans, lemon juice, sea salt, whey, cumin, and cayenne. Process until a paste forms.

Add in filtered water, a little at a time, until desired consistency is reached.

Transfer bean mixture to a 1-quart wide mouth jar. Place lid (preferably air-lock lid) on the jar tightly. If using air-lock fill with water according to instructions. Allow to ferment at room temperature for 3 days.

Remove air-lock lid, if using, and replace with storage lid — transfer to cold storage.

Serve at room temperature. For a nice presentation, drizzle dip in serving bowl with olive oil and/or sesame oil. (A light dusting of paprika on top also makes a lovely addition.) Serve with fresh veggies and/or pita chips

Makes 1-Quart.

Please Note: This post may contain sponsor, affiliate, and/or referral links.

Disclaimer: The information in this post is meant for educational purposes only. It is not intended as a substitute for professional medical advice. None of the opinions are meant to diagnose or treat any disease or illness. You should always consult your healthcare provider.


Bulk organic herbs, spices, teas and essential oils.


Comments

  1. I made the hummus on monday morning, without airlock, in a glass jar with the lid not closed too tight, so gas would be able to escape. I cooked the bio garbanzobeens with a small piece of kuzu, nothing else. I used whey from bio yoghurt, sea salt and fresh lemon juice. All as mentioned in the recipe. Room temp = 23 – 24°C. After 2 days, no change. After 3 day ,( as instructed in the recipe )there was mold on top of it :-( What went wrong?? Rose

    • The one thing I can say is without an airlock system you stand a much higher chance of mold issues. You cracked the lid to let the pressure escape, but this will allow the air to come in bringing mold spores as the pressure is letting off. The room temp was ok. I would suggest getting an airlock system, we do ship to Europe. Just let me know if you are interested and I can give you a quote. Thanks – Jeff

  2. Shannon, do you still eat this food at your home?
    Did it ever make you sick?

    Thanks!

    • Carbo, Yes we still eat these great foods at our house. My family has eaten every recipe on the web site, these are the foods we eat on a daily basis. Fermented foods are very safe. Here is a quote by, USDA research service microbiologist Fred Breidt says -“properly fermented vegetables are actually safer than raw vegetables, which might have been exposed to pathogens like E. coli on the farm…With fermented products there is no safety concern. I can flat-out say that. The reason is the lactic acid bacteria that carry out the fermentation are the world’s best killers of other bacterica,” – San Francisco Gate, June 2009.

  3. I’m wondering what the carb content is in this once it’s fermented? I noticed some where the sugar content in fruits are less or gone once fermented so I am wondering about the carbs in this?

  4. I wonder what the alternative to whey is if we have a dairy allergy??!!! Looks very delicious!

    • Whey is really needed in this recipe for it to culture properly. One thing you may look into is a dairy-free vegetable culture at Cultures for Health. This may work for you and your family in-place of the whey. If you try that let us, and others here, know how it works for you :)

    • Marguerite Trudeau says:

      If you make coconut Kefir you can still get the whey from that or even use the coconut kefir.

      • Marguerite, Coconut Kefir does not contain “whey”. Only cow’s or goats milk contains whey. So it is not possible to get “whey” out of the coconut kefir. And I really could not suggest using the coconut kefir as a culture for fermentation, since I’ve not tried it. :)

  5. I made this and my family and I think it is the best humus we’ve ever had. I dont have an airlock and I had no problem with mold at all. Some got lost in the back of the fridge for a long time and was still great. I havent bought humus since i found this recipe.

  6. I just made this and packed it down in the jar and in addition to having added they whey, I added a layer on top because I was a little afraid after reading that someone saw some fuzzy stuff on top. Once it has fermented, when I take out some to use would be to add a little tahini and olive oil

  7. I cannot wait to make this!!

  8. Okay, to all who are interested…I tried adding Tahini to the hummus before fermenting (about 4 Tablespoons and didn’t need the extra water).

    The dip did turn out a little smoother and more creamy. But after the 3 days of fermenting it had grown fuzzy mold covering the top. This is not normal as I use the air-lock system which helps to avoid mold.

    I scraped the mold off and tasted the hummus. It did not taste right to me so I had to toss it out.

    If anyone else wants to try it please let me know how yours turns out.

    • Same thing happened to my fermented hummus while it sat in the fridge. You answered my question in that you scraped the mold off and tasted it saying it didn’t taste right to you. So that I what I’m going to do too. What a shame. Personally, I think vegetables covered by 1 inch liquid is what works best.

  9. Shannon,

    I usually use tahini (sesame butter) in my hummus recipe. Will that be okay with lacto-fermenting? I really want to try it! Thanks!

    Judy

Trackbacks

  1. [...] The problem is most hummus isn’t that good. It’s made with industrial oils, which are full of rancid omega-6 fats. It’s made with canned garbanzos, which are likely rich in BPA and full of phytic acid. It’s got stabilizers and preservatives and that, while perhaps not all “that bad,” make for a subpar, processed food. And if you’re going to cheat, I implore you to use the good stuff. If you’re willing to make your own hummus, soak your own garbanzos, preserve your own lemons, etc., then hummus won’t be too bad. It’ll be free of BPA, low in phytic acid, full of healthy, Primal ingredients like olive oil, lemon juice, garlic, and tahini, and it will taste pretty darn good. Extra points for fermented hummus. [...]

Speak Your Mind

*


*

Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.

Cooking God's Way - www.cookinggodsway.com