Pumpkin Hummus
Tis the season! 🍁 Put fall in your hummus by adding pumpkin and spices — making it more delicious and nutritious.
Fiber-rich and loaded with vitamins, minerals and beta-carotene pumpkins are nutrient dense food with multiple health benefits. The high fiber content can promote brain health by supporting a healthy gut.
“Foods rich in carotenoids have been linked to health promoting and disease-fighting activities.Pumpkin contains one of the richest supplies of bioavailable carotenoids known to humans. Half a cup serving of pumpkin gives you more than two times recommended daily intake of alpha-carotene and 100 percent of recommended daily dietary goal of beta-carotene.” – Superfoods RX: 14 Foods that Will Change your Life, by Steven Pratt and Kathy Matthews
This hummus is always a hit as an appetizer for autumn parties from the start of the season through Halloween and Thanksgiving. Make leftovers to use throughout the week for quick meal prep or snacks.
How to use
- Breakfast toast on sprouted or sourdough bread – sprinkle pumpkin seeds, pomegranate or fresh herbs on top for added nutrient density
- Use in a wrap with leafy greens, crunchy veggies (cucumber, celery, bell peppers…) of choice, or leftover roasted veggies
- Great after school snack with veggies, plantain chips, seed crackers or on rice cakes
- For a dinner party, make festive by serving it pumpkin (just cut off the top and scoop out as you would a larger pumpkin to carve into a Jack-o-lantern)
- Or serve it as a hummus board like this. I find that if you put that out first, the veggies get eaten! Then bring out the chips/pita bread.
How many plant foods (remember spices count) are in this picture? The more plants, the more nutrients!
It also freezes well, which is a great resource for an impromptu dinner party or for quick sandwich/wrap lunches during the week
- 1/4 cup lemon juice
- 1/4 tablespoons extra-virgin olive oil
- 3 cloves garlic minced
- 1/4 cup tahini
- 1 15- ounce can garbanzo
- 1 cup pumpkin puree (use leftovers in oatmeal or a pumpkin chia pudding)
- pinch ground cinnamon
- 1/4 teaspoon ground cumin
- 1/4 teaspoon tumeric
- 1/4 teaspoon red pepper flakes optional
- 1/2 teaspoon Kosher salt
- 1/4 teaspoon coarse black pepper
- 4+ tablespoons water
- 1 - 2 tablespoons toasted pumpkin or sunflower seeds
- Into blender (or food processor) put lemon juice, extra virgin olive oil, garlic, tahini and garbanzo. Puree until smooth, stopping occasionally and mixing with rubber spatula as needed.
- Add remaining ingredients and blend until smooth, adding water (1 tablespoon at a time) until it has the desired consistency.
- Adjust salt and pepper to taste.
- Sprinkle pumpkin seeds or sunflower seeds on top and serve.
- NOTE: To use in wraps or sandwich spread, make it thicker (like soft cream cheese) To use as a dip (with veggies, pita or crackers), add a couple tablespoons of water.
A Color My Food Original Recipe
This is a beautiful color, so easy and delicious!