Pumpkin Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
66%
Pumpkin Hummus
840 min.
5
404kcal

Suggestions

This pumpkin hummus is a delicious and healthy twist on traditional hummus. It's perfect as an appetizer, snack, or even as a side dish. With a blend of pumpkin puree, chickpeas, and warm spices, this hummus is full of flavor and has a beautiful orange color, making it a festive option for holiday gatherings. This recipe is not only vegetarian and vegan but also gluten-free and dairy-free, so it's an inclusive option for a variety of dietary needs. It's a great way to get your daily dose of plant-based protein and healthy fats, and it also offers a good amount of fiber, vitamins, and minerals. The preparation is simple, but it does require some time to soak and cook the chickpeas, so plan accordingly. The result is a creamy, flavorful hummus that's perfect for dipping with pita chips or fresh veggies. You can also use it as a spread on sandwiches or wraps for a tasty and nutritious boost. So, if you're looking for a unique and healthy dish to add to your repertoire, this pumpkin hummus is definitely worth trying!

Ingredients

  • 15 ounce pumpkin puree canned
  • 1.8 cups chickpeas dry
  • cloves garlic minced
  • 0.5 teaspoon ground allspice 
  • 0.5 teaspoon ground cinnamon 
  • 0.5 teaspoon nutmeg 
  • fluid ounces juice of lemon 
  • 0.3 cup olive oil extra virgin extra-virgin
  • servings salt to taste
  • 0.5 cup tahini 

Equipment

  • sauce pan
  • pot
  • blender

Directions

  1. Place the garbanzo beans into a large container and cover with several inches of cool water; let stand 8 hours to overnight. Or, bring the beans and water to a boil in a large pot over high heat. Once boiling, turn off the heat, cover, and let stand 1 hour.
  2. Drain and rinse before using.
  3. Place the soaked garbanzo beans into a large saucepan and cover with several inches of water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the garbanzo beans are tender, 1 1/2 to 2 hours. Once cooked, refrigerate the beans and liquid until cold.
  4. Drain the garbanzo beans, reserving the cooking liquid.
  5. Place the beans and 1/2 cup of the reserved cooking liquid into a blender, and puree until a smooth paste forms.
  6. Add the pumpkin puree, lemon juice, olive oil, tahini, garlic, cinnamon, nutmeg, and allspice. Cover and puree again until smooth. Use additional cooking liquid as needed to achieve a smooth consistency. Season to taste with salt.

Nutrition Facts

Calories404kcal
Protein9.8%
Fat61.27%
Carbs28.93%

Properties

Glycemic Index
29.15
Glycemic Load
3.15
Inflammation Score
-10
Nutrition Score
21.730869417605%

Flavonoids

Eriodictyol
1.44mg
Hesperetin
4.28mg
Naringenin
0.41mg
Apigenin
0.01mg
Luteolin
0.02mg
Myricetin
0.03mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:403.69kcal
20.18%
Fat:29.02g
44.65%
Saturated Fat:4.12g
25.74%
Carbohydrates:30.82g
10.27%
Net Carbohydrates:22.55g
8.2%
Sugar:6.39g
7.1%
Cholesterol:0mg
0%
Sodium:211.56mg
9.2%
Alcohol:0g
100%
Protein:10.45g
20.89%
Vitamin A:13271.5IU
265.43%
Manganese:0.8mg
39.94%
Copper:0.69mg
34.68%
Folate:138.66µg
34.66%
Fiber:8.27g
33.1%
Phosphorus:321.7mg
32.17%
Vitamin B1:0.48mg
32.02%
Vitamin K:24.67µg
23.49%
Iron:4.08mg
22.64%
Vitamin E:3.23mg
21.51%
Vitamin C:17.42mg
21.12%
Magnesium:72.9mg
18.22%
Selenium:11.02µg
15.74%
Zinc:2.18mg
14.52%
Potassium:493.9mg
14.11%
Vitamin B3:2.02mg
10.09%
Vitamin B6:0.2mg
10.02%
Calcium:93.07mg
9.31%
Vitamin B2:0.12mg
6.92%
Vitamin B5:0.55mg
5.55%
Source:Allrecipes