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Eat Well Oct. 11. 2013
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Pumpkin Hummus

Oct. 11. 2013
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McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

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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Did you try it out?

Share Your Thoughts & Images

  • Elaine

    Hello, I’m Elaine. I love food blogs. My favorite is yours and “Cooking With Mr. C.” on Facebook. (also a blog) Between the two of you, I get the best recipes. Keep them coming. Elaine.

    • Hi Elaine, thank you so much for your kind comment! I’m so glad you’ve stumbled upon Nutrition Stripped as well. Thank you again 🙂

  • Deborah

    I just made this for lunch today and it was delicious! I also appreciate that you included suggestions of other ways to eat the pumpkin hummus. I am going to have to try it as a pasta sauce tomorrow. Thank you 🙂

    • Hi Deborah, I’m so glad you enjoyed this! It’s great on simple toast with sliced apple or banana too 😉

  • Love this idea! Hummus is definitely something you can easily change the flavor to.

  • Elena

    Hey love this recipe! What can I substitute for the pumpkin seeds?

  • Heidi

    Hi, this looks wonderful and I would like to try it. Could you tell me how big the cans of garbanzo beans and pumpkin puree are? I have made my own pumpkin puree and would like to use it but I just need to know how much to use. Thanks!

    • Hi Heidi,
      1 standard can is about 15oz. Hope you enjoy the hummus!

      • Heidi

        Thank you for the quick reply. It’s a good thing I asked because the only cans of pumpkin puree we can find around here (NL, Canada) are 28 oz!!

  • Cathy R

    I finally had time to try your pumpkin hummus this evening. I had already made some Indian spiced chickpeas and had some peas left over, about half as much as the recipe called for, so I cut the rest of the ingredients in half too. I tried grinding the pumpkin seeds in my mortar since I had it out to grind spices for the other dish. The seeds were tough to grind into a smooth paste by hand so I just added them in chunky-style. I didn’t have pumpkin spice so I added a good shake of cinnamon and some grated nutmeg (I just realized, I should’ve put in some ground ginger too!) and I substituted lime since I didn’t have lemons. It still tastes fantastic- and thanks for continuing to share your wonderful recipes with us!

    • Hi Cathy! I’m so glad you enjoyed the pumpkin hummus recipe- I love how you made this recipe work for you with the ingredients you had on hand! Wonderful efforts and again thank you so much for sharing and for your kind comments, I appreciate it 🙂

  • Katherine m

    I’m so happy that I found your website. I’ve been using your recipes and ideas and everything I’ve made is delicious!!! You’re awesome and thank you!!!

    • I’m so happy you’ve found it as well! Welcome to the Nutrition Stripped lifestyle, so happy to have you 🙂

  • amanda

    I had to make something for thanksgiving lunch at my work and I wanted it to be healthy and organic!
    I love this recipe I added some spice and made the texture a little more chunky but it tastes great! I used nutmeg, cinnamon, ginger and cloves instead of pumpkin spice for a little extra seasoning:)

    Thank you!

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