Fermented Hummus

Soaking, cooking, and fermenting legumes make them easier to digest, reducing or eliminating an indigestible sugar called oligosaccharide present in them.

We love hummus, and this is a great way to prepare them. It’s not just for chickpeas any more!

 

Fermented Hummus
Prep time: 
Fermentation time: 
Yield: 6 cups
 
Ingredients
  • 300 g dried beans (for example: pinto, fava, lima, pink, black beans, lentils)
  • filtered water
  • 4 garlic cloves (that's about 1 Tbsp./15 ml minced)
  • 1½ Tablespoons (25 ml or 20 grams) sea salt to taste
  • 2 Tablespoons (30 ml) pickle, liquid whey, sauerkraut or other fermented veggie brine
  • 3 Tablespoons (45 ml) freshly squeezed lemon juice (about 1 large lemon)
  • ⅓ cup (80 ml) tahini, stirred well
  • ¼ cup (60ml) extra-virgin olive oil
  • fresh herbs to taste
Instructions
  1. Soak beans in cool water for 4 to 8 hours or overnight to make them more digestible and reduce anti-nutrient content.
  2. Drain well after soaking.
  3. Add fresh water (about 1 liter/quart) and legumes to a pot and bring to a boil. Cook until "al dente", meaning a little firm, less than you would if you were eating them straight away. Cooking time varies by bean type.
  4. Allow cooked beans to cool for 20-30 minutes.
  5. Make a 4% brine (salt to water weight) by stirring 20 grams sea salt into 500 ml water until dissolved.
  6. Place cooked beans in a container with a lid, then pour the salt brine on top.
  7. Add a splash (1 Tbsp./15 ml) of mature pickle brine.
  8. Cover and let ferment 3 days.
  9. Drain beans from brine. No need to rinse them unless they're slimy, in which case, rinse briefly.
  10. Add beans, and garlic to the bowl of a food processor. Squeeze lemon juice in. Take it for a spin on high for 10 seconds.
  11. Mince fresh herbs (dill, cilantro, etc.). Add herbs, and tahini to bowl. Take it for another 15 second spin.
  12. Drizzle olive oil into food processor while spinning for another 30 seconds, until it reaches the desired hummus consistency.
  13. Salt to taste.
  14. Transfer to a serving or storage bowl.
  15. Serve immediately or refrigerate and consume within 3 days, or freeze for up to a month.