Recipe by Chef Cindy
Instant Pot Chickpea Hummus is so easy to make!
Homemade hummus is so easy to make, especially if you have the right kitchen tools to do it. This recipe for Instant Pot Roasted Red Pepper & Garlic Hummus has the perfect blend of flavors to accompany any meal, including your breakfast, lunch, dinner, and snacks!
Upsides and downsides of an Instant Pot
- One of the best features of the Instant Pot is the timers that are programmed into it to alert you when the cooking time is finished.
- There are built-in presets. They will automatically cook under the appropriate pressure and time for your recipe and also allow for adjustments if needed.
- You can adjust the times very easily with the + or - sign on the panel.
- You can walk away from it while it is cooking and not worry, unlike a pressure cooker on a cooktop.
- Cooking rice on a stovetop can be a challenge but in the instant pot, rice cooks perfectly!
- You can easily sauté in the Instant Pot also!
- It works well as a slow cooker also, so that's one less kitchen tool to buy!
- There is a little bit of a learning curve with the Instant Pot, especially with cleaning it, but it is well worth the time.
- When you release the pressure, it can be pretty messy at times! Be patient and let some recipes release naturally. (I learned the hard way - what a mess!)
- It is kinda bulky to store but if you look at all that it can do, it is worth the space.
- You still need a food processor/blender and a pot/pan in addition to the Instant Pot for many recipes.
- Soak your beans overnight. It reduces the cooking time (by almost half) and it makes the beans easier to digest. If you didn't prepare for this ahead of time, no worries, you can cook them without soaking, it will just take a little longer to cook.
- Add a piece of Kombu for an extra kick of nutrients.
- Cook the chickpeas in the Instant Pot, for the recommended time.
- Strain the beans and save the strained liquid. *super important*
- Leftover Kombu is great to add to your compost after!
- Place all the ingredients in a food processor. Blend until smooth and tweak the spices to your desired tastebuds and you have delicious homemade hummus.
Shortcut tips to make Hummus
- Container/canned cooked chickpeas can be used.
- Jarred roasted red peppers will taste just as good.
- Reduce garlic to 1 fresh chopped garlic clove (if not roasting).
- Substitute with dry spices instead of fresh herbs.
- In place of bean liquid, use vegetable broth and olive oil.
Chickpeas: Good for your health and the planet!
Chickpeas have always been an integral part of the Middle Eastern diet, but only in the past decade have they grown in popularity in the United States. Chickpeas are rich in vitamins, minerals, and fiber. As a legume, they are high in plant protein making them a good meat replacement for plant-based diets and keeping you feeling full longer.
In addition, chickpeas are beneficial for the environment too! Chickpeas are part of a subcategory of legumes known as pulses which are known for improving degraded soils, increasing soil health for future harvests. Pulses work by fixing nitrogen from the atmosphere and depositing it into the soil. The soil then stores the nitrogen for future use making it a vital component in crop rotations. The idea of using crops to improve soil health is known as Regenerative Farming. To learn more about this important agricultural practice, check out our post HERE !
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Roasted Red Pepper & Garlic Hummus
Instant Pot Chickpeas
- 1 cup dried chickpeas soaked overnight in cups 3 cups of water
- 4 cups water
- 1 teaspoon sea salt
- 1 Kombu strip
- 1 garlic head
- 1 teaspoon olive oil for roasting garlic
- 1 red pepper roasted over flame, skin removed (or ½ roasted pepper, jarred)
- ¼ cup tahini
- 1 tablespoon fresh cilantro leaves
- ½ teaspoon cumin
- 2 tablespoons olive oil plus more for serving
- ¼ teaspoon red chili pepper flakes
- ½ teaspoons paprika
- ⅛ teaspoon cayenne pepper
- 2 tablespoons of lemon juice ½ large lemon juiced
- ½ cup aquafaba (see notes) water or vegetable broth
- Drain the soaked beans and place in the Instant Pot with 4 cups water, 1 teaspoon salt and 1 strip of Kombu. (If using canned beans, skip to step #6 )
- Place the lid on the pot, press the Beans/Chili button and set time to 20 minutes using the "-" sign on the panel (if beans weren't soaked overnight, set to 40 minutes).
- While the beans are cooking, cut the top part off the garlic head and place it in a small piece of foil (or a garlic roaster) and drizzle the olive oil on top. Wrap the foil loosely around the garlic and roast at 350 for approximately 20 - 30 min. Remove when done and let it cool.
- Let the steam release from the Instant Pot for 15 minutes, then press the valve to release any of the pressure left. Remove the lid.
- Carefully lift out the pot and strain the beans over a large bowl or measuring cup to retain at least 1 cup of liquid.
- Add the beans to a food processor, along with the remaining ingredients - tahini, cilantro, cumin, paprika, cayenne, lemon juice and ½ roasted pepper. Squeeze the garlic out of 4 cloves and place in food processor. Add 1 teaspoon sea salt, ½ cup bean liquid (or enough for desired texture) and blend until smooth.
- Place in a bowl, drizzle with olive oil and red chili pepper flakes.
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