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Lacto-Fermented Hummus

Lacto-Fermented Hummus: A Tasty Twist on a Classic

Lacto-Fermented Hummus is a healthy, tangy twist on classic hummus, promoting gut health while delivering delicious flavor.
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Prep Time 15 minutes
Fermentation Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Snacks
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Hummus Base
  • 2 cups Garbanzo Beans (Chickpeas) Soak or pressure-cook for best texture.
  • 1/4 cup Toasted Sesame Tahini Raw tahini for lighter flavor or roasted for nuttier taste.
  • 1 large Lemon Juice Freshly squeezed from about 1 lemon.
  • 2 cloves Garlic Adjust amount for preferred intensity.
  • 1 teaspoon Sea Salt Add to taste.
For the Consistency
  • 1/4 cup Pure Water or Aquafaba Use aquafaba for creamier texture if you've soaked your chickpeas in it.
For Fermentation
  • 1/4 cup Whey with Active Cultures Ensure it's fresh.

Equipment

  • Blender or food processor
  • Airtight container

Method
 

Step-by-Step Instructions
  1. Start by placing the garbanzo beans, toasted sesame tahini, fresh lemon juice, garlic, sea salt, and water or aquafaba into a high-powered blender or food processor. Blend these ingredients on high until you achieve a smooth consistency, about 2 to 3 minutes.
  2. If the hummus is too thick, add more water or aquafaba, a tablespoon at a time. Blend again until the desired creamy consistency is achieved.
  3. Transfer the blended hummus into a clean, air-tight container, leaving space for expansion. Cover it loosely and place in a warm area (70°F to 75°F) for fermentation, about 7 to 12 hours.
  4. After fermentation, taste the hummus for tanginess. If you want a stronger flavor, continue to ferment for an additional hour.
  5. Seal the hummus with an airtight lid and refrigerate. This enhances flavor and thickens the mixture.
  6. Serve the hummus in a bowl, garnished with paprika, fresh parsley, and a drizzle of extra virgin olive oil.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 8gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 300mgPotassium: 350mgFiber: 6gSugar: 1gVitamin C: 5mgCalcium: 60mgIron: 2mg

Notes

Storage: Store in an airtight container in the fridge for up to 3 weeks or freeze for up to 3 months. Reheat gently if desired.

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