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4.7 from 78 votes

White Bean Pumpkin Hummus

Fluffy, savory, 10-minute white bean hummus infused with pumpkin, lemon, and crispy garlic and sage! A perfectly spiced, hearty, and wholesome dip or snack for fall! 

Prep Time
10 mins
Total Time
10 mins
Servings: 7 (1/4-cup servings)
Calories: 99 kcal
Course: Condiments , Snacks
Cuisine: Mediterranean , Middle Eastern , Vegan

Ingredients

DIP
  • 1 ounce can white beans
  • 2/3 cup pureed (unsweetened) pumpkin (fresh roasted or canned // if using canned, we prefer Libby’s brand for a deep orange color and rich flavor)
  • 2 Tbsp lemon juice
  • 2 Tbsp Tahini
  • 1/2 tsp sea salt (plus more to taste)
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1 pinch nutmeg
  • 1 pinch cinnamon
  • 1 pinch cayenne pepper (optional)
SAGE & GARLIC
  • 1-2 Tbsp olive oil
  • 2 cloves garlic, minced
  • 3 Tbsp chopped fresh sage
FOR SERVING (optional)
  • Pita chips*
  • fresh parsley
  • Fluffy Pita Bread
  • fresh vegetables (like carrots and beets)
  • fresh parsley

Instructions

    Cup of Yum
  1. Rinse and drain white beans in a fine mesh strainer. Then add to a food processor or blender along with pumpkin, lemon juice, tahini, sea salt, cumin, smoked paprika, nutmeg, cinnamon, and cayenne (optional). Purée until creamy and smooth, scraping down sides as needed.
  2. Heat oil in a small skillet or saucepan over medium heat. Add garlic and sage and sauté for a few minutes to brown slightly (this allows the flavor to deepen). Then add both to food processor and pulse to incorporate (you can reserve some for garnish if desired).
  3. Taste and adjust seasonings as needed, adding more salt for saltiness, lemon for acidity, cinnamon for warmth, cumin or paprika for smokiness, tahini for nuttiness, olive oil (or water) for creaminess, or cayenne for heat. 
  4. Serve immediately with pita chips and vegetables of choice (see notes for pita chips). Alternatively, refrigerate until chilled - about 3-4 hours - for a thicker, creamier dip. Store leftovers covered in the refrigerator up to 5-7 days.

Notes

  • *To toast pita: Preheat oven to 375 degrees F (176 C). Cut pita into bite-sized triangles and lightly coat with avocado oil (or another neutral oil). Arrange in an even layer on the pan so they toast up well. Bake for 8-12 minutes or until lightly browned. Remove from oven and let cool slightly before serving. Sprinkle with salt if desired.*Recipe as written yields roughly 1 3/4 cups dip.*Nutrition information is a rough estimate calculated with lesser amount of oil and without optional ingredients.
  • *
  • Preheat oven to 375 degrees F (176 C). Cut pita into bite-sized triangles and lightly coat with avocado oil (or another neutral oil). Arrange in an even layer on the pan so they toast up well. Bake for 8-12 minutes or until lightly browned. Remove from oven and let cool slightly before serving. Sprinkle with salt if desired.
  • *Recipe as written yields roughly 1 3/4 cups dip.
  • *
  • Nutrition information is a rough estimate calculated with lesser amount of oil and without optional ingredients.

Nutrition Information

Serving 1serving Calories 99 (5%) Carbohydrates 11.2g (4%) Protein 3.9g (8%) Fat 4.4g (7%) Saturated Fat 0.6g (3%) Sodium 245mg (10%) Fiber 4.6g (18%) Sugar 1.4g (3%)

Nutrition Facts

Serving: 7(1/4-cup servings)

Amount Per Serving

Calories 99

% Daily Value*

Serving 1serving
Calories 99 5%
Carbohydrates 11.2g 4%
Protein 3.9g 8%
Fat 4.4g 7%
Saturated Fat 0.6g 3%
Sodium 245mg 10%
Fiber 4.6g 18%
Sugar 1.4g 3%

* Percent Daily Values are based on a 2,000 calorie diet.