Pumpkin Hummus

Fall is in the air and is one of my favorite times of the year, so Pumpkin Hummus is a must. 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. If you want to eliminate the maply syrup to make it Plantricious, substitute with date syrup.

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.

Here’s a few more pumpkin recipes and dips:

• Pumpkin Pie Smoothie
• Pumpkin Pancakes
• Pumpkin Spice Chia Pudding
• Roasted Red Pepper Dip
• Kale Citrus Guacamole

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 in your caption, and I won’t miss it!

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 (mg) to Calories ratio, 1 ≤ 1
• Total Fiber to Calories, 2g ≥ 100 calories

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4.11 from 19 votes

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Pumpkin Hummus

This slightly sweet oil-free pumpkin hummus is ready in a flash by throwing everything into your food processor. It's full of beta carotene and beans which are super nutritious.

Prep Time10 minutes mins

Total Time10 minutes mins

Servings: 4 people

1/21x2x3x

Equipment

• Colander
• Cutting board
• Knife
• Food Processor

Ingredients

• 1 (15-oz.) can no salt added chickpeas drained and rinsed
• 2 cloves garlic peeled and rough chopped
• 2 tbsp tahini
• 1/2 (15-oz.) can unsweetened pumpkin
• 2 tbsp maple syrup *Note: use date paste for a Plantricious version
• 1 tsp Ceylon cinnamon*
• 1/4 tsp salt

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Instructions

• Place the drained chickpeas, garlic, hummus, pumpkin, tahini, 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.

Notes

*I recommend using Ceylon cinnamon, which has a sweeter, more delicate flavor, because the most common cinnamon, cassia, contains coumarin, a naturally occurring compound that may be toxic to the liver at doses of 1 teaspoon per day for adults and 1/4 teaspoon for children a few times a week. See reference from nutritionfacts.org.

Nutrition

Nutrition Facts

Pumpkin Hummus

Serving Size

 

6 g

Amount per Serving

Calories

182

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

0.004

g

Monounsaturated Fat

 

0.0002

g

Sodium

 

144

mg

6

%

Potassium

 

6

mg

0

%

Carbohydrates

 

30

g

10

%

Fiber

 

9

g

38

%

Sugar

 

8

g

9

%

Protein

 

7

g

14

%

Vitamin A

 

4350

IU

87

%

Vitamin C

 

2.5

mg

3

%

Calcium

 

70

mg

7

%

Iron

 

1.8

mg

10

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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