Fructose Free Instant Pot Hummus
Creamy, silky hummus made entirely from scratch is one of those things that feels almost luxurious once you realize how simple it actually is. Starting with dried chickpeas and pressure-cooking them until they're genuinely soft — the kind that crush between two fingers without any resistance — is the real secret to that ultra-smooth texture you just can't get from a can. For anyone managing fructose sensitivity, this recipe keeps things clean and controlled: every ingredient is whole and straightforward, with no added sweeteners, no high-fructose fillers, and none of the mystery additives that sneak into store-bought versions. Tahini, lemon juice, garlic, cumin, and salt come together in the blender first, building a pale, nutty base before the chickpeas even join the party. A slow drizzle of ice water at the end is what takes it from good to genuinely cloud-like. Finished with a generous pour of olive oil, a dusting of smoked paprika, and fresh parsley, it's the kind of spread that makes a simple plate of vegetables or warm flatbread feel like a proper meal.
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Learn more →Ingredients
8 servings
- 1 cup dried chickpeas
- 7 cup water
- ½ tsp baking soda
- ⅓ cup tahini
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 2 cloves garlic, peeled
- ¾ tsp salt, plus more to taste
- ½ tsp ground cumin
- 2–4 tbsp ice water, as needed
For serving
- 2 tbsp extra-virgin olive oil, for serving
- ¼ tsp smoked paprika, for serving (optional)
- 2 tbsp fresh parsley, roughly chopped, for serving (optional)
Instructions
- 1
Place the dried chickpeas in a large bowl and cover with 4 cups of water. Soak at room temperature for at least 8 hours or overnight, then drain and rinse through a colander.
- 2
Add the soaked, drained chickpeas, 3 cups of fresh water, and the baking soda to the Instant Pot insert. Secure the lid and set the valve to Sealing. Cook on High Pressure for 20 minutes, then allow the pressure to release naturally for 15 minutes before carefully turning the valve to Venting to release any remaining pressure.
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