Pumpkin Hummus

Vegetarian
Vegan
Dairy Free
Health score
31%
Pumpkin Hummus
45 min.
10
39kcal

Suggestions


Fall is the perfect time to indulge in the delightful flavors of pumpkin, and what better way to celebrate this seasonal staple than with a rich and creamy pumpkin hummus? This vibrant dip is not only a delicious treat but also a versatile dish that can elevate any gathering. Whether you’re hosting a festive party or simply looking for a healthy snack, this hummus is a fantastic choice.

As a vegetarian, vegan, and dairy-free option, this pumpkin hummus caters to various dietary preferences without sacrificing taste. With a base of smooth pumpkin, accented by fragrant garlic and a touch of zesty lemon juice, each bite offers a burst of flavor. The addition of tahini provides a nutty richness that perfectly complements the spices, making it a delectable choice for any palate.

Additionally, this hummus pairs wonderfully with crispy pita wedges, making it an ideal side dish for gatherings, potlucks, or casual snacking. It's easy to prepare in just 45 minutes and serves up to ten people, ensuring that everyone can enjoy a taste of this unique dip. So, grab your food processor and let’s dive into this delightful recipe that brings together the goodness of pumpkin with the classic charm of hummus!

Ingredients

  • 15 ounce pumpkin puree canned
  • tablespoons parsley fresh chopped
  •  garlic chopped
  • teaspoon cumin 
  • 0.1 teaspoon pepper red
  • tablespoons juice of lemon fresh
  • teaspoon olive oil 
  • 6-inch wholewheat pita breads cut into 8 wedges ()
  • 0.8 teaspoon salt 
  • tablespoons tahini (sesame-seed paste)

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 42
  2. Place pita wedges on baking sheets; coat with cooking spray.
  3. Bake at 425 for 6 minutes or until toasted.
  4. Place tahini and next 7 ingredients (through garlic) in a food processor, and process until smooth.
  5. Add parsley; pulse until blended. Spoon hummus into a serving bowl; sprinkle with pumpkinseed kernels, if desired.
  6. Serve with pita wedges.

Nutrition Facts

Calories39kcal
Protein10.37%
Fat45.39%
Carbs44.24%

Properties

Glycemic Index
19.6
Glycemic Load
0.25
Inflammation Score
0
Nutrition Score
7.7365217468013%

Flavonoids

Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Apigenin
1.72mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.12mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:39.06kcal
1.95%
Fat:2.17g
3.35%
Saturated Fat:0.35g
2.17%
Carbohydrates:4.77g
1.59%
Net Carbohydrates:3.32g
1.21%
Sugar:1.49g
1.66%
Cholesterol:0mg
0%
Sodium:180.61mg
7.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.12g
2.24%
Vitamin A:6690.34IU
133.81%
Vitamin K:20.22µg
19.26%
Fiber:1.45g
5.81%
Vitamin C:4.25mg
5.15%
Iron:0.93mg
5.14%
Copper:0.1mg
4.96%
Vitamin B1:0.06mg
4.15%
Phosphorus:41.17mg
4.12%
Manganese:0.08mg
4.11%
Magnesium:14.17mg
3.54%
Vitamin E:0.53mg
3.51%
Potassium:114.52mg
3.27%
Folate:9.99µg
2.5%
Calcium:19.54mg
1.95%
Vitamin B5:0.18mg
1.81%
Selenium:1.26µg
1.8%
Vitamin B3:0.36mg
1.79%
Vitamin B6:0.04mg
1.76%
Vitamin B2:0.03mg
1.72%
Zinc:0.24mg
1.59%
Source:My Recipes