Can Chickpeas Be Fermented? A Guide to DIY Probiotic Legumes

According to a study published in ScienceDirect, lactic acid bacteria-based fermentation can improve the functional qualities of chickpea flour, including its antioxidant activity and anti-hyperglycemic properties. This research confirms that not only can chickpeas be fermented, but doing so also unlocks a range of exciting health benefits.

Quick Summary

Chickpeas can be fermented, a process that significantly boosts their nutritional value, improves digestibility, and reduces antinutrients. This bioprocessing method yields beneficial probiotics and creates a tangy flavor, perfect for enriching various recipes like hummus or dhokla.

Key Points

• Yes, chickpeas can be fermented: This process enhances their nutritional value and digestibility.

• Reduces antinutrients: Fermentation breaks down phytic acid, improving the bioavailability of minerals like calcium and iron.

• Requires cooking first: For most home fermentation, chickpeas are soaked and then cooked before the main fermentation to ensure safety.

• Needs a starter culture: To control the fermentation, a starter like brine from other ferments, whey, or koji is necessary.

• Boosts health benefits: Fermented chickpeas provide probiotics and can have enhanced antioxidant properties.

• Versatile culinary uses: Fermented chickpeas can be used to make tangy hummus, miso, Indian dhokla, and other spreads and dishes.

Yes, You Can Ferment Chickpeas, and Here's Why You Should

Fermenting legumes like chickpeas is an ancient bioprocessing technique with modern health benefits. The fermentation process transforms chickpeas by introducing beneficial bacteria, which in turn enhances their nutritional profile and taste. Unlike wild fermentation, which can lead to spoilage, controlled lactic acid fermentation is the key to safe and delicious results. This guide will walk you through the preparation, fermentation methods, and uses for these healthy, tangy legumes.

The Science Behind Fermenting Legumes

Legumes, including chickpeas, contain certain compounds known as antinutrients, such as phytic acid. These compounds can interfere with the body's absorption of essential minerals like calcium and iron. Fermentation activates enzymes that break down these substances, making the nutrients within the legumes more bioavailable and easier to digest. Research has also shown that lactic acid bacteria (LAB) fermentation can increase the protein digestibility and enhance the antioxidant properties of chickpea-based products.

Preparing Chickpeas for Fermentation

Proper preparation is crucial for a successful and safe fermentation. The process begins with dried chickpeas and involves a few key steps:

• Soaking: Start by soaking dried chickpeas in water for 12 to 24 hours. Soaking begins a preliminary, mild fermentation process and helps rehydrate the beans. Be sure to change the water at least once to wash away some of the dissolved antinutrients.
• Cooking: After soaking, cook the chickpeas until tender. You can boil them on the stovetop or use a pressure cooker. Some fermentation experts suggest cooking the chickpeas until they are very tender, as this makes their starches more accessible for the fermenting bacteria. However, the beneficial bacteria are on the skins, so this is sometimes debated. Cooking before the main fermentation is recommended for safety and texture.
• Cooling: Allow the cooked chickpeas to cool completely before proceeding. Introducing a starter culture to hot legumes could kill the beneficial bacteria needed for fermentation.

Lacto-Fermenting Whole Cooked Chickpeas

This method is perfect for creating a tangy base for hummus or other spreads. It relies on a starter culture to ensure a safe fermentation.

1. Gather Ingredients: Cooked chickpeas, a non-chlorinated brine (filtered water + salt), and a liquid starter culture like brine from a previous vegetable ferment, whey, or kombucha.
2. Combine and Jar: Place the cooled, cooked chickpeas into a clean glass jar. Pour the brine and starter culture over the chickpeas, ensuring they are fully submerged. Leave at least an inch of headspace at the top.
3. Ferment: Seal the jar with a loose-fitting lid or an airlock to allow gas to escape. Place the jar in a dark, undisturbed place at room temperature for several days. A common timeframe is 3 to 7 days, with flavor becoming tangier over time.
4. Store: Once the desired level of tang is achieved, move the jar to the refrigerator. This slows down the fermentation process and preserves the flavor. The fermented chickpeas can last for several weeks in the fridge.

Creating Fermented Chickpea Miso

For a more complex flavor, you can make a chickpea miso paste using koji, a traditional Japanese fermenting agent. This process requires more patience but yields a rich, savory product.

1. Preparation: Soak and cook the chickpeas until very soft. Drain, but reserve the cooking liquid.
2. Combine Ingredients: Mix the cooled, mashed chickpeas with koji and salt. The mixture should be chunky but dry, similar to mashed potatoes.
3. Pack the Crock: Pack the mixture firmly into a fermentation vessel, pressing out any air pockets. Sprinkle a layer of salt on top to seal it.
4. Age the Miso: Cover the vessel and let it age at room temperature. The process can take several months, with the flavor developing over time. After aging, you can blend the miso for a smoother texture.

Comparison of Fermentation Methods

Feature	Lacto-Fermented Whole Chickpeas	Fermented Chickpea Miso	Fermented Chickpea Flour (Dhokla)
Starter Culture	Brine from other ferments, whey, kombucha	Koji (rice, barley, etc.)	Lactic acid bacteria (occurs naturally with time and sour curd)
Primary Form	Whole, cooked chickpeas	Mashed paste	Flour/Batter
Fermentation Time	3-7 days	Several months	8-12 hours for batter
Final Flavor	Tangy, sour	Rich, savory (umami)	Light, fluffy, and slightly pungent
Best For	Hummus, salads, spreads	Flavoring sauces, dressings, and soups	Steamed cakes (dhokla)

Culinary Uses for Fermented Chickpeas

Fermenting chickpeas adds a new dimension of flavor and nutrition to your cooking. The tangy, probiotic-rich beans can be used in a variety of ways:

• Fermented Hummus: One of the most popular applications. Use your lacto-fermented chickpeas to make an extra-tangy and gut-healthy hummus.
• Salad Topping: Add fermented chickpeas directly to salads for a zesty, probiotic crunch.
• Soups and Stews: The tangy flavor pairs well with robust flavors in soups and stews.
• Dhokla: As a fermented flour, chickpeas are the basis for this traditional Indian steamed cake.
• Spreads and Dips: Beyond hummus, the fermented beans can be blended with other ingredients for unique spreads.

Conclusion

Fermenting chickpeas is not only possible but a highly effective way to enhance their nutritional benefits, improve digestibility, and create new flavor profiles. Whether you choose the quick lacto-fermentation method for a tangy hummus or embark on the long process of making chickpea miso, the effort is well worth the delicious and health-promoting results. As with any food fermentation, using clean equipment and following safety guidelines is essential for a successful outcome. Embracing this ancient technique can bring a new level of culinary creativity and gut-health goodness to your kitchen.

Optional Outbound Link

Learn more about the science of fermentation and its benefits from trusted sources. For a deeper dive, consider reviewing the comprehensive fermentation handbooks from experts like Kirsten and Christopher Shockey.

Sources

• Lactic acid bacteria based fermentation strategy to improve phenolic bioactive-linked functional qualities of select chickpea (Cicer arietinum L.) varieties - ScienceDirect
• Fermented Hummus - Clean Food Living
• Easy Fermented Foods: Curtido and Chickpea Miso - Hachette Book Group
• Fermenting Beans And Legumes - Cultures For Health
• Fermentation of plant proteins - Fraunhofer IVV
• View of Building Self-Sustainable Basic Food Systems: Role of Bioactive Components and Beyond in Science and Innovation - Journal of Food Bioactives
• Benefits of Fermenting and Soaking Chickpeas - YouTube

Frequently Asked Questions

Is it safe to eat fermented chickpeas?

Yes, if done properly. Using a controlled method, such as adding a starter culture to cooked chickpeas and keeping them submerged in brine, ensures a safe lactic acid fermentation. Uncontrolled or wild fermentation of raw beans can be risky.

Do you ferment chickpeas raw or cooked?

For most home fermentation, it is recommended to soak and then fully cook the chickpeas before introducing them to a starter culture. This ensures safety and improves the texture and digestibility.

What does a fermented chickpea taste like?

Fermented chickpeas develop a tangy, slightly sour flavor, similar to yogurt or sauerkraut. The exact taste can vary depending on the starter culture and the length of fermentation.

How long does it take to ferment chickpeas?

A standard lacto-fermentation for whole chickpeas can take anywhere from 3 to 7 days at room temperature. The longer they ferment, the tangier they will become.

Can I use canned chickpeas for fermentation?

Yes, canned chickpeas can be fermented. Look for a brand with only chickpeas, water, and salt, and no preservatives, as these can interfere with the fermentation process.

What is the best starter culture for chickpeas?

Effective starter cultures for chickpeas include brine from other vegetable ferments (like sauerkraut), liquid whey from yogurt, or commercial starter packets. For miso, koji is the traditional starter.

What is the difference between soaking and fermenting chickpeas?

Soaking is a pre-cooking step to rehydrate the beans and begins a mild, natural fermentation. Fermentation is a more controlled, intentional process using a starter culture to multiply beneficial bacteria and produce a more significant tangy flavor and probiotic content.