Savory Pumpkin Hummus
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Savory Pumpkin Hummus
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This Pumpkin Hummus is the perfect easy healthy snack for fall or any time of year.
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Ingredients
- 1 cup pumpkin puree (flesh of 1 small pumpkin of 800 g--see below for how to make pumpkin puree)
- 1 1/2 - 2 cups chickpeas (rinsed and drained)
- 1 teaspoon cumin
- 1 teaspoon Turmeric
- ½ lemon zest and juice
- 3 tablespoons olive oil
- 2 tablespoons Tahini
- 2 tablespoons pumpkin seeds
- salt and pepper to taste
- 3 cloves garlic
Instructions
- Add all ingredients to food processor or blender.
- Process to desired consistency.
- Add water or olive oil as needed to reach desired consistency.
- Drizzle more olive oil and top with desired toppings.
- Serve with crackers or raw vegetables.
Homemade Pumpkin Puree
- Place rack in the center of an oven preheated to 350 °F.
- Cut the pumpkin in half and remove seeds.
- Place the pumpkin halves in a baking dish and cook until tender--about 45 minutes (depending on the size).
- Leave to cool and blend the roasted pumpkin to a smooth puree in food processor.
Notes
- Canned Pumpkin Tip: The number one tip when making this easy pumpkin hummus recipe is to NOT make the mistake of using pumpkin pie filling instead of pure pumpkin puree--otherwise, you're going to get a not too pleasant surprise.
- Pumpkin pie filing is a blend of pumpkin puree PLUS a lot of things you really don't want in your pumpkin hummus--things like pumpkin pie spice and sweetener.
- If you use pumpkin pie filling by mistake, instead of the perfect fall appetizer, you'll end up with the perfect thing to introduce to your garbage disposal.
- Garlic Tip: Adding roasted garlic instead of raw garlic makes this extra special. It takes more time, but it's definitely worth it. You can even just saute the garlic in a pan before adding it to the hummus for a pretty good compromise.
- Canned Chickpeas: When it comes to canned chickpeas, there are 2 different sizes out there. Mostly in the US, a can of chickpeas is 15 oz, or 1 3/4 cups. In other countries, you can find 19 ounce cans, or 2 cups. I like this recipe using 2 cups of chickpeas, but either could work. The texture and flavor will just be a tad different.
- Super Smooth Hummus: For the smoothest hummus, you can peel your chickpeas prior to using them, but that's a lot of work. If you use a high speed blender and blend really well, you'll get basically the same result. It's a bit harder to clean than using a food processor, but less work than peeling all those chickpeas for sure.
- Cleanup: If you have a larger food processor (like this 12 cup one), make several batches so you only have to clean up once.
Nutrition Information
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Calories
388kcal
(19%)
Carbohydrates
18g
(6%)
Protein
8g
(16%)
Fat
35g
(54%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
8g
Monounsaturated Fat
20g
Trans Fat
0.01g
Sodium
15mg
(1%)
Potassium
484mg
(14%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
19095IU
(382%)
Vitamin C
21mg
(23%)
Calcium
76mg
(8%)
Iron
5mg
(28%)
Net Carbohydrates
12g
Nutrition Facts
Serving: 2cups
Amount Per Serving
Calories 388 kcal
% Daily Value*
| Calories | 388kcal | 19% |
| Carbohydrates | 18g | 6% |
| Protein | 8g | 16% |
| Fat | 35g | 54% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 20g | 100% |
| Trans Fat | 0.01g | 1% |
| Sodium | 15mg | 1% |
| Potassium | 484mg | 10% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 19095IU | 382% |
| Vitamin C | 21mg | 23% |
| Calcium | 76mg | 8% |
| Iron | 5mg | 28% |
| Net Carbohydrates | 12g |
* Percent Daily Values are based on a 2,000 calorie diet.
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