Hummus Recipes -
Canned Chickpeas vs. Dried Chickpeas

Hummus recipes can be made from canned chickpeas or from dried chickpeas that are properly soaked and cooked. 

Just so you don't get confused at the grocery store - another name for chickpeas is garbanzo beans.

Even though there are so many different types of hummus that you can buy these days, most are missing the most important element that a hummus should have - which is a creamy texture.

Learning to make a creamy hummus recipe from home will be much more enjoyable than buying grainy hummus at your grocery stores. 

You can even learn how to make a lacto-fermented hummus for better digestion!

Use Dried Chickpeas in Your Hummus

Hummus is a great source of protein and other important nutrients. 

And for better nutrition use dried garbanzo beans or chickpeas that have been properly soaked to remove anti-nutrients like phytic acid.

Dried chickpeas contain more magnesium, calcium, phosphorus, iron, copper, zinc, selenium, and potassium. 

You'll also avoid any added sodium and preservatives by using dried chickpeas instead of the canned - not to mention the money you will save!

How to Soak & Cook Dried Chickpeas:

  1. Soak 1 cup of dried chickpeas overnight in warm filtered water - a few inches above the beans.
  2. In the morning, drain off the soaking water from the chickpeas.
  3. Put the soaked chickpeas into a cooking pot and cover with a few inches of filtered water.
  4. Bring up to a boil and then lower the heat - simmer for approximately 1 to 1 1/2 hours with the lid ajar.
  5. When the chickpeas are tender, drain the chickpea stock and reserve some for the recipe.

Classic Creamy Hummus Recipe
- with Dried Chickpeas

Hummus Ingredients:

  • 1 cup of Warm Organic Chickpeas (from dried, soaked, and cooked chickpeas)
  • 1 1/2 cups of Warm Chickpea Stock or Filtered Water
  • 1/2 cup of Strained Thick Yogurt or Sour Cream
  • 1/4 cup of Cold-Pressed Organic Extra Virgin Olive Oil
  • 2 Tbsp. Freshly Squeezed Organic Lemon Juice
  • Optional:  Sea Salt to Taste
  • 2 Cloves Organic Garlic (peeled)
  • 1/4 cup of Organic Tahini Paste
  • Garnish:  Paprika and/or Cayenne Pepper and Parsley

Hummus Instructions:

  1. Add warm chickpeas, 1 cup of stock, yogurt, olive oil, lemon juice, salt, and garlic to a high speed blender.
  2. Blend until smooth consistency or smooth paste is reached and then transfer to a mixing bowl.
  3. Pour remaining 1/2 cup of stock into blender and blitz for a few seconds to get the remaining hummus.  Then pour into mixing bowl.
  4. Then add the tahini into the mixing bowl and whisk vigorously for a few minutes to make a light and very creamy hummus.
  5. Plate the hummus on a shallow dish and make a well in the center of hummus.  Refrigerate until chilled.
  6. Serve hummus with a drizzle of olive oil and garnish with paprika and /or cayenne pepper and a sprig of parsley.

Creamy Hummus Recipe
- with Canned Chickpeas

Canned chickpeas are convenient, but may come at the cost of anti-nutrients and indigestion. 

Neutralize the anti-nutrients that are naturally present in all beans by soaking them first before cooking them.


  • 2 Cans (15 oz.) of Organic Garbanzo Beans or Chickpeas (drained & rinsed)
  • 1/2 cup Organic Tahini Paste
  • 1 1/2 Crushed Garlic Cloves
  • 8 Tbsp. of Freshly Squeezed Organic Lemon Juice
  • 1 Big Pinch Cayenne Pepper
  • Optional:  Pinch of Sea Salt
  • Spring Water (about 1/4 cup)
  • Garnish:  Smoked Paprika & Cold-Pressed Organic Extra Virgin Olive Oil


  1. Use a food processor or a high speed blender to make your hummus recipes. 
  2. Add the garbanzo beans, tahini paste, garlic, lemon juice, cayenne, and sea salt - blend to incorporate.  Then add water and blend until a creamy texture.
  3. Pour creamy hummus onto a plate and garnish with a big pinch of smoked paprika and organic olive oil.

And make a lacto-fermented hummus for better nutrition and digestion. 

Fermenting is also a great way to preserve bigger batches of hummus.

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