5.0 from 102 votes
Pumpkin Hummus Recipe
This easy to make pumpkin hummus is creamy and delicious. The pumpkin flavor is subtle and works so well with the hummus. It's a great way to sneak some healthy veggies into your snack or meal!
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 cups
Calories: 111 kcal
Course:
Snacks
Cuisine:
Mediterranean
Ingredients
- 15 ounce can chickpeas
- ½ cup cold water, divided
- 15 ounce can pumpkin puree NOT pumpkin pie mix
- ½ cup Tahini
- Juice from 2 lemons
- 2 cloves garlic very finely minced
- 1 teaspoon EACH: sea salt and cumin
- 1 teaspoon cayenne optional
- Soy pumpkin seeds, chopped parsley, and extra virgin olive oil to serve
Salty Soy Pumpkin Seeds
- ¼ cup roasted pumpkin seeds
- 1 tablespoon soy sauce gluten-free, if needed
Instructions
- Empty the entire can of chickpeas (with liquid) into a small pot and bring it to a boil over high heat. Lower the heat, cover the pot, and simmer for 15 minutes. Drain and set the chickpeas aside to cool.
- Add the chickpeas, ¼ cup of cold water, and all the remaining ingredients to your food processor and blend on high until mostly smooth.
- Continue to blend the hummus adding 1 tablespoon of cold water at a time until the hummus is creamy and smooth. You may not need all the remaining cold water.
- Serve the hummus with the soy pumpkin seeds, a drizzle of olive oil, and a little parsley.
Cup of Yum
Salty Soy Pumpkin Seeds
- Place the pumpkin seeds and soy sauce in a small frying pan over medium-high heat. Bring to a boil then stir until the there is no liquid left. Remove the seeds from the pan and let them cool.
Nutrition Information
Serving
1 serving = ¼ cup
Calories
111kcal
(6%)
Carbohydrates
12g
(4%)
Protein
5g
(10%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
2g
Trans Fat
1g
Sodium
219mg
(9%)
Potassium
194mg
(6%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
4201IU
(84%)
Vitamin C
4mg
(4%)
Calcium
33mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4cups
Amount Per Serving
Calories 111
% Daily Value*
| Serving | 1 serving = ¼ cup | |
| Calories | 111kcal | 6% |
| Carbohydrates | 12g | 4% |
| Protein | 5g | 10% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Sodium | 219mg | 9% |
| Potassium | 194mg | 4% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 4201IU | 84% |
| Vitamin C | 4mg | 4% |
| Calcium | 33mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.