Sauces & Dips

Fermented Hummus

Fermented hummus with black beans, lentils, carrots, and tahini
Serves
Prep in
10 minutes
Cooks in
10 minutes

Beans, pulses & legumes are great additions to our diet as prebiotic fibre sources (they feed our gut bacteria). However, many people can suffer with gas, bloating & changes in bowl movements when adding them in.

This recipe gently starts to include these powerful plant foods, whilst also adding extra digestive support tricks to help you break them down & optimise your gut health at the same time.

Key Facts

  • Improves gut health
  • High in fibre
  • Probiotic
  • Gentle on the stomach

Ingredients

  • 200g white/black beans, chickpeas or lentils (ideally soaked in salt water for at least 1 hour. I buy the Bold Bean Co products that are ready brined)
  • 2 tablespoon sauerkraut
  • 1 cup roasted carrots, beetroot, or squash
  • 2 tablespoon tahini
  • 1 teaspoon ground cumin
  • 1 tablespoon apple cider vinegar

Preparation

01

Place everything in a blender & pureé until smooth.

02

Because sauerkraut is naturally salty, I don't find this needs additional salt but feel free to season to taste.

03

Use within a week or freeze for up to a week. If you freeze for longer than this you'll lose some of the probiotic power of the sauerkraut, the hummus is still fine to eat though.

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About me

Phoebe Liebling (BSc, DipNT) is a highly respected clinician & award winning product & recipe developer based in Harley Street.

Phoebe holding a tray of roasted vegetables