How To Sprout Chickpeas And Cook Them In An Instant Pot (Sprouted Hummus With Kale And Chives)

If you look for hummus options in the store, you may notice you can buy kale and chive varieties, but they can be either too expensive or not enough for your needs, especially if you decide to share some at a gathering.

So it would be easier for you to make some yourself, and you’ll find once you’ve spouted the chickpeas, the rest of the hummus is easy to make and is packed full of nutrients.

How To Sprout Chickpeas And Cook Them In An Instant Pot (Sprouted Hummus With Kale And Chives)

Find out how to prepare the chickpeas and make this smooth and creamy hummus below. 

First, Prepare The Chickpeas 

Step 1 

Get 3 cups of chickpeas and put them in a large glass bowl, and then cover this with water, and the water should cover them well because the chickpeas will grow in size.

After 12 hours, you can pour this into a colander and rinse them well.

Step 2 

Now you can leave these to sit in the colander for 24 hours and rinse them every few hours so they stay wet, and once you see white bits sprouting from the peas, this means they’re ready to be cooked.

Step 3 

Now you can add the chickpeas into your instant pot (see also “Low Carb Instant Pot Clam Chowder“) and add some water so they are well-covered.

Then, you can use the manual option and set the time for 21 minutes. Once this is done, let the pot and peas cool down completely.

Step 4 

Now you can release the pressure but be aware that this can get hot. And there you have it. The chickpeas are ready for use in hummus.

You’ll have to wait for the peas to cool down for a cold hummus, and you can leave them in the fridge for a few hours. 

Now Onto The Hummus

Now you have your sprouted chickpeas, you can mix them with the following ingredients:

  • Four cloves of garlic
  • A bunch of kale, which you can steam for a better flavor 
  • One-third of a cup of lemon juice 
  • Half a cup of extra virgin olive oil or avocado oil
  • Two teaspoons of salt
  • Two tablespoons of fresh chives
  • One teaspoon of white pepper
  • One teaspoon of chipotle powder or cumin (optional)

How To Make The Hummus 

How To Make The Hummus 

Step 1 

Place the chickpeas into a colander and rinse well, if you haven’t already, and then, you can place all your ingredients into a blender or food processor. 

Step 2 

Blend the ingredients at a low to medium speed until you get a smooth consistency, and you can look out for this or wait 3 minutes.

Then you can store it in the fridge for a few hours and serve as soon as you find that it has turned a nice thick consistency. 

What Chips Work Well With This Hummus? 

This is the big question, and regular potato chips can be loaded with a lot of excess calories, so you could lighten up this for any of the options below.


Things like carrots, cucumbers, kale chips, celery, or even veggie sticks, as you can replicate the crunchiness of chips plus, you can get in your nutrients with these that can help with your gut health, help with cholesterol, and reduce the risk of cancer, among other things.

You could even make some baked or fried sweet potato chips, which can give you a sweet flavor and help you with digestion, so even if you don’t like the sound of this, you can try them out just for the added nutrients you might not get elsewhere. 

Triscuits Or Crackers  

Suppose you stick to wholegrain crackers with reasonable amounts of fiber and low amounts of added sugar and sodium.

In that case, you can enjoy these snacks with this hummus, as you can get a balance of sweet and savory flavors as long as you control the portion sizes.

As Triscuits and crackers are a type of processed food, there can be hidden amounts of added sugars, and just six crackers can give you 120 calories, so if you’re restricting your intake, be sure to balance these out with nutrient-dense foods during the day.

What About Potato Chips? 

The biggest issue with potato chips is that they can be fully loaded with calories, as in some varieties, a 100-gram serving can be as much as 536 calories, not including sodium, which can be 8mg, and fat, which can be 35 grams.

It is possible to consume chips on a healthy diet, you can still consume them as long as you keep to one serving, equivalent to around one ounce or 18 chips, or you can restrict yourself to a small snack-sized bag instead. 

If you want another alternative, you can have a half pretzel or half a stick, as these can be just as high in calories, and there’s no guarantee what type of oil is used when they’re produced, so bear this in mind when looking around the store for bags of pretzels. 

Is This Hummus Vegan? 

Any hummus you get will be vegan, and it even works with keto diets as long as you restrict how much you have, which is around 30-60 grams, so you don’t expend too much of your daily carbohydrate allotment.

They are also very versatile, so if you’re on a calorie-restrictive diet, you can find around 60 calories in this recipe, as this can be preferable to dips like salsa or guacamole, which can have additives in them to improve their flavors and longevity. 


If you seal your hummus right, you can store it for up to 3 or 4 days, and this gives you more chances to use it in other recipes so that you can use it as a pasta sauce, in sandwiches, or even in a tofu scramble. 

Lindsey Morgan
Latest posts by Lindsey Morgan (see all)