Savory Pumpkin Hummus (Vegan, Gluten-Free)

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This savory pumpkin hummus is a delicious and creamy alternative to the traditional version inspired by seasonal ingredients and flavors. It makes the perfect high-protein and nutrient-dense snack or side dish that happens to be vegan, gluten-free, and grain-free. 

Hummus is one of the staples in our home. Rarely a day goes by when we don’t have some kind of hummus in the fridge. The classic version with chickpeas, tahini, lemon juice, garlic, and extra-virgin olive oil is my go-to. However, I like experimenting with other ingredients to keep it interesting, like using edamame or white beans instead of chickpeas, or adding in olives, sundried tomatoes, roasted garlic, roasted red peppers, or beetroot.

With fall and pumpkin season upon us, I feel like it’s only appropriate to try this savory pumpkin hummus! It can be a bit sweeter than regular hummus but that depends on the type of pumpkin or squash you’re using. I prefer using field pumpkin or red Kuri (Hokkaido) squash that has a less sweet, more nutty flavor.

I prefer cooking the beans/chickpeas myself from scratch. I always soak the beans for up to 24 hours, rinse them a few times, then cover them with fresh water and cook with a piece of kelp/kombu. However, if you’re short on time and have to use canned beans, make sure you buy brands that have no BPA in the lining and soak the beans for enhanced digestion.

This creamy and savory pumpkin hummus makes a great snack when you’re feeling peckish. It’s high in protein from the beans, fiber from the pumpkin and beans, and good fats from the tahini and olive oil, so it helps keep you full. We love having it with celery sticks, carrots, or Mary’s gluten-free flax crackers as a snack, or enjoying it with our meals or salad as a side. It works so well in wraps and sandwiches and also as a spread on toast or pizza.

Further Food Nutritionist Commentary:

Chickpeas are high in fiber and plant-based protein. Plant-based protein, such as chickpeas, are great for people who do not eat meat or people who want to vary their protein sources. Fiber aids in digestion and blood sugar management and protein helps keep you satiated which will prevent or reduce overeating.

By Camryn Goldstein

Savory Pumpkin Hummus (Vegan, Gluten-Free)

  • Prep Time: 5 minutes
  • Cook Time: N/A
  • Servings: 6

Ingredients

1 and 3/4 cups cooked chickpeas (or one 14-oz can of chickpeas, rinsed and drained)
3/4 cup pumpkin puree
2 tablespoons tahini
2 tablespoons extra-virgin olive oil
1 garlic clove
1 lemon, juiced
1/2 teaspoon cumin
Pinch of sea salt, black pepper, and red chili flakes
1/4 teaspoon turmeric
1/4 teaspoon cinnamon
1/4 cup aquafaba (chickpea cooking water) or water

Instructions

  1. Add all ingredients to a blender or food processor and blend until smooth. Add more water if necessary to reach your desired consistency
  2. Taste test and adjust seasoning as desired. Garnish with more extra-virgin olive oil, sesame seeds, and fresh parsley if desired, and enjoy! Store leftovers in the fridge for up to a week
Add all ingredients to a blender or food processor and blend until smooth. Add more water if necessary to reach your desired consistency Taste test and adjust seasoning as desired. Garnish with more extra-virgin olive oil, sesame seeds, and fresh parsley if desired, and enjoy! Store leftovers in the fridge for up to a week

Nutrition Information

Per Serving: Calories: 170; Total Fat: 10 g; Saturated Fat: 1 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 207 mg; Potassium: 276 mg; Carbohydrate: 16 g; Fiber: 5 g; Sugar: 2 g; Protein: 6 g

Nutrition Bonus:

Vitamin C: 10%; Vitamin A: 70%; Iron: 9%; Calcium: 9%

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