Hummus
A digestion-friendly, blood sugar–balancing hummus made without tahini — perfect for those avoiding sesame or oxalates. This version uses traditional preparation methods like soaking and pressure cooking to reduce anti-nutrients and enhance mineral bioavailability. Packed with fiber, healthy fats, and prebiotics, it supports blood sugar balance, satiety, and gut health.
Ingredients
1 cup organic dried chickpeas (garbanzo beans)
2–3 cups filtered water (for soaking)
2 cups bone broth or filtered water (for pressure cooking)
2–3 tablespoons extra virgin olive oil (cold-pressed, organic)
2 tablespoons fresh lemon juice (organic)
1–2 cloves organic garlic
1/2 teaspoon sea salt
1/2 teaspoon ground cumin (optional, organic)
Additional water or broth as needed for texture
Step 1: Soak Chickpeas
Rinse chickpeas thoroughly under cold water.
Place in a large bowl and cover with filtered water by 2–3 inches.
Optional: Add a pinch of baking soda (to reduce gas in sensitive individuals) -or- a splash of raw apple cider vinegar (to increase mineral bioavailability). Don’t add both, because they’ll neutralize each other.
Soak for 12–24 hours at room temperature.
Drain and rinse well before cooking.
Why soak? Soaking reduces phytic acid and enzyme inhibitors, making the legumes easier to digest and improving mineral absorption.
Step 2: Pressure Cook
Transfer soaked chickpeas to a pressure cooker or Instant Pot.
Add 2 cups of bone broth or filtered water.
Cook on high pressure for 25 minutes.
Allow natural pressure release. Chickpeas should be soft and mash easily.
Why pressure cook? This further reduces anti-nutrients and enhances digestibility and nutrient bioavailability.
Step 3: Blend
Add cooked chickpeas, olive oil, lemon juice, garlic, salt, and cumin (if using) to a food processor or high-speed blender.
Blend until smooth, scraping down the sides as needed.
Add extra water or broth 1 tablespoon at a time to achieve desired consistency.
Optional Additions
Steamed or roasted zucchini or cauliflower – for extra creaminess and nutrients
Avocado – adds fiber, potassium, and beneficial fats
Fresh herbs – like parsley or cilantro for detox support, or sumac for antioxidant and digestive support
Garlic – for added prebiotic benefits
Storage
Store in a sealed glass container in the refrigerator for up to 5 days.
Can be frozen in small portions for longer storage.
Nutritional Therapy Benefits
1. Supports Blood Sugar Balance
Chickpeas are rich in complex carbohydrates and fiber, which slow glucose absorption and help maintain stable blood sugar levels.
2. Promotes Satiety
The combination of fiber, healthy fats (from olive oil), and protein helps you feel full longer, reducing cravings and supporting appetite regulation.
3. Enhances Digestive Health
Soaking and pressure cooking reduce anti-nutrients that can irritate the gut. Fiber from chickpeas and prebiotic compounds from garlic further support a healthy microbiome.
