Quick Guide to Sprouted Chickpeas: Soaking, Sprouting and Cooking
Learn how easy it is to sprout chickpeas or other legumes and seeds without a sprouter for maximum health benefits and enhanced flavor.
You can use raw and cooked sprouted chickpeas in hummus, curries, stews, salads and Buddha bowls or even eat them raw!
Soak the chickpeas before cooking
You absolutely must soak the chickpeas or any other legumes and grains. This is because dry beans and other legumes contain anti-nutrients, such as phytases, which prevent the absorption of minerals and cause digestive disorders.
Soaking and sprouting activates enzymes and dramatically lowers phytic acid levels. So, through the simple soaking process, you make vitamins and minerals more readily available.
Why soak legumes / nuts / seeds
- Eliminates or reduces phytic acid and tannins. This allows for better absorption of nutrients from these foods.
- Can reduce the oligosaccharides in beans, which limits the problems of gas for some when consuming them.
- Neutralizes colon toxins as well as enzyme inhibitors.
- Encourages the production of beneficial enzymes.
- Makes amino acids (proteins) more readily available.
- Increases the amounts of vitamins, especially vitamins A, C and B.
- Reduces cooking time, which means less loss of water soluble nutrients due to reduced exposure time to heat and water.
Benefits of sprouted chickpeas
Like all other legumes, grains, nuts and seeds, chickpeas also contain enzyme inhibitors that block the absorption of vitamins and minerals and cause digestive upset. So at least one soak is needed to make them more digestible.
Sprouting, however, takes you to the next level, as sprouts use starches to grow, which lowers the glycemic load of chickpeas or any other legume or grain. The germination process is therefore beneficial for anyone struggling with an overgrowth of Candida or fluctuations in blood sugar.
Uses of raw and cooked sprouted chickpeas
- They make an excellent snack rich in protein, seasoned or plain, they are eaten raw or cooked!
- Raw sprouted chickpeas can be mixed into a delicious raw hummus with tahini, black pepper, spices and garlic. The same can be done with cooked chickpeas.
- Add raw or cooked sprouted chickpeas to salads, Buddha bowls, soups, stews and stir-fries.
Use cooked sprouted chickpeas in all recipes that call for cooked chickpeas. For example, in the Moroccan chickpea salad with quinoa, Indian rice with chickpeas and raisins, Slow Cooker Portobello and Chickpea Stew or in our delicious Crunchy broccoli salad with maple and mustard vinaigrette
Material1 large 2-liter mason jar
1 cup of dried chickpeas
How to soak and sprout chickpeas
* DO NOT PLACE THEM IN DIRECT SUNLIGHT
SOAKING: Rinse the dry chickpeas with plenty of water. Place them in a large 2-liter jar. Fill the jar with water. Leave to soak overnight. Rinse thoroughly, until the water flowing from the jar is clear. Drain.
RINSE: Twice a day, fill the jar with fresh water, mix to untangle the contents and drain well. Place the jar at an angle, opening down, in a sink or bowl to allow excess water to drip.
HARVEST: Ready in 4 days. The germs will then have about 2 centimeters.
STORAGE: Place in an airtight dish in the refrigerator, they are eaten raw or cooked.
How to cook sprouted chickpeas
- Drain off the soaking liquid, then rinse them with clean water.
- Pour the sprouted chickpeas into a pot and add filtered water. The liquid should be about 5 inches above the top of the chickpeas.
- Bring them to a boil, then reduce the heat to simmer.
- Skim off any foam that develops within the first 10 to 15 minutes. Watch carefully, it tends to overflow!
- The chickpeas will be tender in 1 to 1,5 hours. If the chickpeas are still hard, extend the cooking time. If too much water evaporates, boil a little more in the kettle and pour into the pot.
President Hippocrate Bio
- Caroline Bisaillon