Instant Pot Hummus
User Reviews
4.9
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Additional Time
8 hrs
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Total Time
1 hr
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Servings
6 - 8
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Calories
293 kcal
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Course
Appetizer, Condiments, Snacks
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Cuisine
Mediterranean, Middle Eastern
Instant Pot Hummus
Description
Instant Pot Hummus begins with either soaking dried chickpeas overnight or using them no-soak for convenience. The chickpeas are rinsed, then pressure-cooked in the Instant Pot with whole garlic, bay leaves, halved onion, salt, and water. This process softens the chickpeas to the perfect consistency for blending into hummus. After cooking and draining the aromatics, the chickpeas are blended with tahini and fresh lemon juice, creating the traditional creamy texture and lightly nutty, citrus-accented flavor expected of hummus.
The inclusion of whole garlic during cooking mellows its pungency, while ground cumin may be added for subtle warmth. This recipe emphasizes the use of fresh, high-quality ingredients for the best flavor, highlighting fresh dried chickpeas and good tahini. The Instant Pot reduces the cooking time compared to stovetop methods and offers consistent results.
Homemade hummus made with this technique can be refrigerated safely for up to one week, allowing for convenient preparation ahead of time. It works well as a dip, spread, or addition to various meals. The recipe provides adaptability for salt levels depending on soaking and personal preference.
Ingredients
- 1 cup (225g) chickpea dried, aka garbanzo beans
- 1 whole head (40g) garlic , crushed
- 2 bay leaf
- 1 (212g) onion , halved
- 1 teaspoon (6g) fine salt or for no-soak chickpeas - 1 ½ teaspoon (9g) fine salt, for soaked chickpeas
- 4 cups (1L) water
- 1 teaspoon (3.2g) cumin ground
- 6 (17g) garlic crushed, cloves
- 1 cup (250ml) tahini
- ¼ cup (63ml) lemon juice from 2 lemons, fresh
Instructions
- Optional - Soak Chickpeas Overnight: Place ½ lb (225g) dried chickpeas and 1 tbsp (17g) fine table salt in a large container. Pour in 4 cups (1L) cold water, then give it a few stirs. Allow chickpeas to soak overnight for 8 - 16 hours. *Pro Tip: If your house is very warm, place container in the fridge to avoid fermentation.
- Rinse Chickpeas: Rinse soaked or no-soak chickpeas under cold water. Pick out any stones or debris. Drain well.
- Pressure Cook Chickpeas: Add 1 cup (225g) unsoaked or all of the soaked chickpeas, 2 bay leaves, 1 whole garlic, and 1 halved onion in Instant Pot. Add Salt: -For No-Soak Chickpeas: add in 1 ½ tsp (9g) fine salt. -For Soaked Chickpeas: add in 1 tsp (6g) fine salt. Pour in 4 cups (1L) cold water, then give it a quick mix. With Venting Knob in Venting Position, close the lid, then turn Venting Knob to Sealing Position. Pressure Cooking Method: -For No-Soak Chickpeas: High Pressure 60 minutes + Natural Release 20 minutes. -For Soaked Chickpeas: High Pressure 15 minutes + Natural Release 20 minutes. Open the lid carefully.
- Purée Garlic & Chickpeas: While the chickpeas are natural releasing, soak 6 garlic cloves in ¼ cup (63ml) freshly squeezed lemon juice in a blender for 20 - 30 minutes before blending (*Pro Tip: This dramatically reduces the garlic's pungency).Discard onion and bay leaves. Taste the chickpeas and ensure they are fully cooked. Drain the chickpeas and cooked garlic cloves really well, then set aside the chickpeas and chickpeas liquid. Blend garlic with lemon juice. *Pro Tip: You will want to blend the chickpeas while they are hot. Add drained chickpeas, cooked garlic cloves, 1 tsp (3.2g) ground cumin, and ¾ cup (188ml) chickpeas liquid to the garlic lemon juice in blender. *Pro Tip: If you like thinner hummus, add 1 cup (250ml) - 1 ¼ cup (313ml) chickpeas liquid (adjust accordingly). First, blend chickpeas over the lowest speed, then increase the speed slowly to high. Blend until desired smoothness.
- Make Hummus: In a large mixing bowl, mix 1 cup (250ml) tahini and mashed chickpeas mixture together. *Pro Tip: If serving the hummus immediately (with no leftover), mix in 2 tbsp (30ml) extra-virgin olive oil for extra smoothness. If not, skip this step. Taste and season with more salt to open up the flavors (for reference, we added 2 large pinch of salt).
- Serve Instant Pot Hummus: Garnish hummus with finely chopped parsley, freshly ground cumin, and paprika. Drizzle with extra virgin olive oil, then serve. Enjoy!~ :)
Notes
- Use fresh dried chickpeas and quality tahini for the best flavor and texture in your hummus.
- Homemade hummus can be stored in the refrigerator for up to one week for convenient use.
- Adjust salt amount depending on whether chickpeas are soaked or not to achieve balanced seasoning.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6- 8
Amount Per Serving
Calories 293 kcal
% Daily Value*
| Calories | 293kcal | 15% |
| Carbohydrates | 27g | 9% |
| Protein | 11g | 22% |
| Fat | 18g | 28% |
| Saturated Fat | 2g | 10% |
| Sodium | 316mg | 13% |
| Potassium | 436mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 35IU | 1% |
| Vitamin C | 9.4mg | 10% |
| Calcium | 94mg | 9% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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