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Ravneet Bhalla's OIL-FREE lacto-fermented hummus Recipe (Gut-Friendly Vegan chickpea Spread)

 Oil-free hummus and pita bread are a match made in haven. but lacto Fermentation takes this combination to another level. I have been lacto fermenting for some time. Rather, it's been just a couple of months that I started with lacto fermentation. Am I already hooked onto the seamless, effortless ways of making my own probiotics at home? Of course I am! So are you, hai na? After all, if this post has brought you here, that means you are fairly close. We are like-minded and share similar health goals. Let's do it together, friends. Let's see how to make our probiotic gut-friendly hummus recipe in India.

lacto fermented hummus recipe indian

Can you ferment hummus? Absolutely, you can ferment hummus and enjoy healthy flavorful probiotics with sourdough pita bread. I enjoyed this combination. I am sure you too will relish this fermented hummus. Can you eat fermented chickpeas? I ferment chickpeas and use it as hummus. What does lacto fermented mean? Lacto fermentation is a method to ferment food to introduce good gut bacteria. When food is fermented, it involves the breakdown of sugars, starches, and proteins, making food easier to absorb in the gut. Research finds fermentation reduces flatulence-causing factors in legumes while improving their protein digestibility as molecular-sized proteins are broken down into peptides and amino acids. Fermentation improves the bioavailability of food. Springer research has cited the benefits of chickpeas and ferments.

Is hummus a probiotic?

Hummus is not a probiotic on its own. But if you choose to lacto ferment it, hummus does become a probiotic food for gut health.
How to make hummus? If you do not want to try out lacto-fermented hummus, stop at the step we try to ferment the thing. You may or may not add olive oil for authentic hummus flavor.
How to ferment chickpeas? Soaking and cooking chickpeas are the first two important steps. Now you might as: why soaking is important for legumes, lentils, millets, and grains. Well, soaking cuts cooking time. Additionally, it reduces phytic acid in legumes.If you try to make hummus with uncooked chickpeas, there is a risk of the legumes going bad and catching mold and bad bacteria.

Take boiled white chickpeas (1 cup) and blend with roasted sesame seeds (1/4 cup).
Also add to the blender roasted garlic, salt, cumin seeds and blend. You may need up to 2-4 tbsp of water to make a fine paste.
Now pour the hummus into a glass container and top with 1-2 tbsp of whey or curd water or lime juice.
Place a bay leaf on top.
Cover with a cloth or loose lid.
Set it at room temperature overnight. If it is too hot in your area, you can shift the lacto-fermented hummus to the fridge after 3-4 hours to prevent it from getting too sour.
Next day, your hummus should have become lacto fermented, packed with good gut bacteria.
It smells good and is flavorful.
The oil-free hummus recipe is a must-try.

Satinder Wadhwa ji has already shared her feedback on the probiotic hummus:

Here's another positive 5-star feedback on gut-friendly hummus without oil by Akanksha Sharma:

how to make whey

how to make lacto fermented salsa sourdough pita bread recipe with whole wheat
If you enjoy pita or have never tried making it at home, you can start with the base recipe with sourdough starter. #lactofermentedhummus #oilfreehummus #gutfriendly #foodforguthealth


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