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Eat Well Oct. 11. 2013
Condiments

Pumpkin Hummus

Oct. 11. 2013
Condiments
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Last week pumpkin made it’s debut on Nutrition Stripped in the Pumpkin Spiced Nut & Seed Bars. Today I share with you one of my all time favorite savory dishes made with pumpkin, Pumpkin Hummus! Pumpkin hummus is a fun way to incorporate the wonderful flavors of fall into a traditional hummus. It also makes for a gorgeous and festive looking component to a family-style food spread on the holiday table for gatherings or parties.

I remember when I first made this recipe about three years ago when I was visiting home for Thanksgiving and it was a hit. I was in the kitchen brainstorming of yet another way to sneak in this vitamin A and fiber rich vegetable into my daily eats (like I wasn’t getting enough in already *insert sarcasm here*), I had several ingredients on hand and started experimenting.

At first I tried simply adding in pumpkin to my traditional hummus recipe, but I wasn’t satisfied yet. Next I tried adding in a sweet component (maple syrup), which balanced the citrus and spiciness beautifully, but it still wasn’t up to par. Lastly I ventured into my fridge and noticed I had made pumpkin seed butter the week before (*ding, ding!*), I added this to the hummus and that was it. My heart and veggie belly were content with the end result.

Key nutrients found in PUMPKIN include the most notable vitamin A, which not only gives it that beautiful golden orange color and antioxidants, but also supplies you with about 245% RDA for vitamin A per 100g! Pumpkin (the flesh) also contains minerals such as copper, calcium, potassium, and phosphorus. Pumpkin seeds on the other hand are very rich in minerals zinc (71% RDA), iron (110% RDA), selenium (17% RDA), the amino acid tyrptophan (which helps produce the good mood hormone serotonin), vitamin C, B vitamins, protein, and good fats- note this is with 100g, which would be about 1 cup or 4 servings of pumpkin seeds.

This is true pumpkin hummus as it includes home-made pumpkin butter, pumpkin puree, and pumpkin spice all in one delicious, thick, and creamy dip. As I mentioned above, I like using half tahini and half home-made pumpkin seed butter for a rich and creamy texture, not to mention the nutty flavor from the pumpkin seeds. If you don’t have any pumpkin seeds on hand, almond butter works great or simply use all tahini.

Ways to use Pumpkin Hummus |

  • Dollop // onto baked sweet potatoes, on a salad, scrambled eggs, chickpeas, tempeh, etc.
  • Dip // use as a dip for raw vegetables, fruits, gluten free crackers, etc.
  • Sauce // 1/4 cup pumpkin hummus + 1/2 cup of almond milk = creamy pumpkin sauce for pasta, zucchini noodles, roasted vegetables, casseroles, etc.
  • Spread // spread onto sandwiches, cracker, wraps, gluten free toast, etc.

Pumpkin Hummus
Recipe Type: dip, spread
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
A thick and creamy pumpkin hummus with both sweet and savory flavors.
Ingredients
  • 1 can organic pumpkin puree
  • 1 can organic chickpeas/garbanzo beans
  • 1/4 cup of pumpkin seeds pureed (yields about 1 heaping tablespoon)
  • 1 heaping tablespoon of tahini
  • 1 tablespoon maple syrup (sugar free version use stevia)
  • 2 teaspoons pumpkin spice (adjust per your taste)
  • 1 tsp. sea salt
  • Juice of 2 lemons
  • dash of cayenne pepper
  • pumpkin seeds (garnish, optional)
Instructions
  1. Soak the pumpkin seeds for about 10 minutes to soften.
  2. Blend the pumpkin seeds in a high speed blender, nut grinder, or small food processor until pureed/broken down.
  3. You will add the remaining ingredients to this pumpkin seed butter mixture.
  4. Blend all ingredients into a Vitamix, high speed blender, or food processor until thick and creamy.
  5. Garnish with toasted pumpkin seeds.
  6. Keep in the refrigerator until eaten.
  7. Enjoy!

Have you ever tried making hummus with pumpkin? Share below I love hearing your holiday favorites!

Pumpkin lovers unite,

xo McKel

The Recipe

Serves

Print

Ingredients:

  • 1 can organic pumpkin puree
  • 1 can organic chickpeas/garbanzo beans
  • 1/4 cup of pumpkin seeds pureed (yields about 1 heaping tablespoon)
  • 1 heaping tablespoon of tahini
  • 1 tablespoon maple syrup (sugar free version use stevia)
  • 2 teaspoons pumpkin spice (adjust per your taste)
  • 1 tsp. sea salt
  • Juice of 2 lemons
  • dash of cayenne pepper
  • pumpkin seeds (garnish, optional)

Directions:

  1. Soak the pumpkin seeds for about 10 minutes to soften.
  2. Blend the pumpkin seeds in a high speed blender, nut grinder, or small food processor until pureed/broken down.
  3. You will add the remaining ingredients to this pumpkin seed butter mixture.
  4. Blend all ingredients into a Vitamix, high speed blender, or food processor until thick and creamy.
  5. Garnish with toasted pumpkin seeds.
  6. Keep in the refrigerator until eaten.
  7. Enjoy!

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