Healthiest Hummus Recipe (no gas, no nightshades, blender option)

This Healthiest Hummus Recipe takes into account the fact that many people have gas after eating beans. I'll show you how to soak and cook beans, easily!, so you have no digestion issues with this wonderful condiment.

This version of hummus can be made in a food processor or blender.

Course condiment, Side Dish

Cuisine American, Egyptian, Greek, Israeli, middle eastern, Turkish

Keyword healthy, hummus, nightshade-free, no gas

Prep Time 20

Cook Time 3

Time for the water to come to a simmer. 15

Total Time 3 35

Servings servings

Calories 162kcal

Author Megan

Cost $3

Equipment

cooking pot
food processor or high powered blender (affordable one here that works well for hummus)

Ingredients

2 cups dried chickpeas aka garbanzo beans (or 3 cups already cooked/canned chickpeas) -- 2 cups of dried chickpeas produces 6 cups cooked chickpeas. This recipe uses 3 cups, so freeze the remaining for your next batch. This is a big time saver. If you prefer, only soak 1 cup beans, so you'll have no leftovers after cooking. (If you'd like to use canned chickpeas to make this recipe, Eden Brand tend to be the most digestible canned product; but only this homemade soaking and cooking method will create the no-gas beans.)
1 teaspoon baking soda I do sometimes double the amount of beans I cook, and freeze extra beans for future hummus-making, which saves time because I do more of the soaking and cooking all at once. If you double the recipe: DO double the amount of baking soda in the cooking water.
1/3 cup tahini See the Notes section below the main Recipe for tahini alternatives.
1/4 cup lemon juice fresh
1/4 cup olive oil
1-½ to 2 teaspoons sea salt or Potassium Salt (for more of the minerals we need): Start with 1-1/2 teaspoons sea salt, and then blend in remaining if needed after tasting.
1 teaspoon cumin
1 teaspoon garlic fresh: minced or crushed (½ to 1 small clove), or use ½ teaspoon dried (optional, okay to omit for VAD)
2 to 4 Tablespoons water optional: Use only if needed. See Recipe.

Instructions

Soak and cook beans (in a special way: so they produce no gas -- easy!)

Day 1: Place 2 cups dried beans in large bowl. Cover with water by 3" (as they will absorb the water and expand).
Day 2: After about 24 hours of soaking (the bubbles on top show you the sugars [oligosaccharides] escaping that would cause gas), pour beans into a colander, and rinse them well. Wash the soaking bowl. Add beans back to water, and cover with water a second time by at least 2".
Day 3: Repeat steps from Day 2.
Day 4: Pour beans through colander, and rinse well. Place in pot. Add water to cover by almost 3". Bring water to a boil, then reduce to a simmer. Cover, and simmer 2 hours.
Add baking soda, cover again, and continue to simmer 1 hour, until beans are very soft.

Make Healthiest Hummus Recipe

Pour off most of the cooking water from pot (I only use a colander as a safety net this time), and rinse beans a few times to cool off and pour off loose skins.
Allow beans to fully/mostly cool. Measure and add 3 cups beans to food processor or blender (you will have 3 cups leftover for your next batch, so seal and freeze them).
Add remaining ingredients on top: tahini, lemon juice, olive oil, sea salt, cumin and garlic.
Purée on lowest speed, or pulse as needed until smooth paste begins to form (then purée). Blend for 15 seconds at lower speed. Blend 30 to 45 seconds at medium-high speed. Note: If needed in blender: Add a small amount of water, if necessary, so blender blends smoothly (2 to 4 Tablespoons).
Serve. Or refrigerate until you're ready to serve. Healthiest Hummus lasts in the fridge, covered, for a full week.

Notes

Tahini alternatives

If you need to avoid tahini for any reason, replace with another nut, seed or tiger nut butter you can have. The best options are:

pecan butter (here)
almond butter (here)
tiger nut butter (Find it here, if you can't have nuts or seeds.)

Nutrition