Chickpeas are a big deal in plant-based recipes for all the right reasons: they’re low in fat but high in protein, good carbs, vitamins/minerals and fiber. But the fiber that is good for many can be rough on others. Sprouting chickpeas amplifies the good stuff in chickpeas while reducing the phytates that make them hard to digest. The result is a food that’s easier on the belly when cooked into the same meals as their soaked counterparts.
So get sprouting and feel the difference next time you make your favorite chana masala, falafel, hummus and Moroccan Stew recipes. 🙂 All you need are dry chickpeas (or any legume), water, a lidded container and about 24-48 hours of resting time.
The quality of your chickpea/garbanzo beans matters. If you can’t remember how long your bag has been sitting around in the pantry, I recommend just buying another bag from a store that is known for selling their legumes quickly.
Soak the Chickpeas
Rinse and strain the dry chickpeas. Soak them in about 3x water overnight (8-12 hours). The chickpeas will have increased in size.
Rinse and strain the soaked chickpeas. Toss out any greenish or brownish looking ones that look ‘worse for wear’ than the others. Don’t pat dry since the chickpeas need moisture to sprout.
Sprout the Chickpeas
Transfer the clean, moist chickpeas loosely (not packed) into a lidded container. You want the container to have a little air flow so choose one that’s not air-tight or sealed. If you have a sprouting jar, that’s fine, but everyday food storage containers (glass, plastic) work as well. Sometimes I’ll just transfer the soaked legumes to a bowl and place a towel and a dinner plate over top of it instead.
Place the covered container in a cabinet or less drafty part of your kitchen counter to sprout. Rinse and strain every 6-8 hours. You don’t want them to get smelly so set a reminder in your phone or email to be diligent with this step.
You will see tiny sprouts come out as early as 12 hours in. If after 48 hours you don’t see any sprouts, that batch of chickpeas is not viable. You can still use them for cooking but probably not sprouting.
Cook the Chickpeas
Once the chickpeas are sprouted to your liking, rinse them off one more time and cook as you would soaked chickpeas. If you’re not ready to use them yet they can be stored in the fridge for a couple of days or frozen for later use.
Enjoy!
