This fresh hommus is creamy, nourishing, and naturally rich in fibre, healthy fats, and plant-based protein. It is a Phase 2 friendly staple and pairs perfectly with vegetables, salads, or as a spread.
1 cup dried chickpeas
2 tablespoons tahini
¼ cup freshly squeezed lemon juice (with pulp)
1 garlic clove
¼ cup olive oil
½ teaspoon sea salt
1 cup of the water used to cook the chickpeas
Place dried chickpeas in a bowl and cover with cold water.
Cover the bowl and soak overnight (or 8 hours).
Drain and transfer chickpeas to a saucepan. Cover with fresh water.
Bring to the boil, reduce heat to low, and simmer uncovered for 20–25 minutes.
Drain and reserve 1 cup of the cooking water.
Add chickpeas, tahini, lemon juice, garlic, olive oil, and salt to a food processor.
Blend while slowly adding the reserved water until smooth and creamy.
Serve immediately or store in the fridge in an airtight container.
Chickpeas provide soluble fibre and resistant starch to feed beneficial gut bacteria and improve digestion.
When this fibre ferments in the colon, it helps produce short-chain fatty acids, which reduce inflammation and support immunity.
Tahini offers calcium, magnesium, and healthy fats that help stabilise blood sugar and support hormone balance.
Olive oil adds antioxidants and monounsaturated fats to protect the gut lining and encourage microbial diversity.
Garlic contributes natural prebiotics to help good bacteria thrive.
Together, these ingredients create a nutrient-dense, microbiome-friendly spread that supports gut health, steady energy, improved satiety, and digestive comfort.
