Fall is in the air and is one of my favorite times of the year. I love pumpkin any time and often have canned pumpkin, the unsweetened kind, on hand. Since this recipe only uses half of the canned pumpkin, you could use the other half for this Pumpkin Chia Pudding. It's perfect for this Pumpkin Hummus recipe that's low in fat and great for an afternoon snack or a Sunday BBQ.
Making low-fat hummus is as easy as leaving out the added olive oil that's in most recipes. Since tahini (ground sesame seed) is usually one of the main ingredients, it already lends quite a bit of fat so no need for the extra. You can download my Oil-Free Hummus Formula if you want to discover how easy it is to make a variety of versions without a recipe.
Pumpkin hummus could be either savory or sweet depending on your preference. This recipe has a bit of maple syrup and cinnamon, but also garlic which gives it a bit of a bite. Since there are quite a few savory hummus recipes on the site like Roasted Carrot and Garlic Hummus and Sun-Dried Tomato Basil Hummus this slightly sweet version is a nice change.
You could even serve this pumpkin hummus with cinnamon sugar dusted homemade pita chips which are super easy to make. Just cut pita into 6 pieces and toast them in your toaster oven or regular oven for a few minutes at 300°F or until crispy.
Hopefully, you have a food processor which is a must in a plant-based kitchen. After draining and rinsing the beans, throw them into the processor along with the other ingredients and it's ready in a flash. You'll need less water in this version as the pumpkin is pretty moist. Add just a little until you have it at your desired consistency.
I'd love to hear your feedback in the comments below for this Pumpkin Hummus! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
Here's a few more pumpkin recipes and dips:
This recipe is Certified Plantricious because it meets the following guidelines.
The Trusted Seal for
Plant-Based Nutrition
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- Sodium (mgs) to Calories ratio, 1 ≤ 1
- Total Fiber to Calories, 3g ≥ 100 calorie
| Prep Time | 10 minutes |
Servings Serving Size | 6 oz. |
- 1 15 oz can unsalted chickpeas drained and rinsed
- 2 cloves garlic peeled and rough chopped
- 2 Tbl Tahini
- 1/2 15 oz can unsweetened pumpkin
- 2 Tbl maple syrup more or less to your liking
- 1 tsp ground cinnamon
- 1/4 tsp sea salt
Ingredients
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- Place the drained chickpeas, garlic, hummus, pumpkin, tahini, spices and salt into a food processor.
- Place the drained chickpeas, garlic, tahini, pumpkin, spices and salt into a food processor.
- Process until smooth. Then add enough water to make it your desired consistency.
- Serve with apples, crackers, or pita wedges.
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