FREE SHIPPING on all U.S. Orders $49+

Vegan and Gluten-Free Squash Hummus Dip

Print
vegan and gluten free squash hummus dip high iron butternut squash

By

This Squash Hummus dip is my go-to hummus recipe. It’s a super simple and easy hummus recipe that’s perfect with veggies, crackers or pita bread, and it’s a healthy choice that’s packed full of good fats, fiber and lots of protein!

What I also love about this recipe is how versatile it is. You can use any squash and it will always turn good. One of my favorite squashes for this recipe is butternut but kabocha or honey butternut works perfectly too!

For this squash hummus dip, all you need (except the ingredients) is a powerful blender. I use my Vitamix as I think it blends everything perfectly, quickly and smoothly. You should get rid of any chunks.

Further Food Commentary:

Yes, chickpeas (aka garbanzo beans) are best known for their essential role in hummus, but these legumes' benefits are much more, including being used in curries, stews, stir fries, salads, chilies or eaten as is. 1 cup provides 269 calories, 4 g of healthy fats, 45 g carbohydrates and 12 g fiber, which is half of the recommended daily intake of Institute of Medicine for women and one third recommended intake for men. Thankfully, as a vegetarian protein option, it also provides 15 g protein for each 1 cup of cooked chickpeas. Made from toasted ground hulled sesame seeds, 1 tablespoon of tahini contains 1.4 g fiber, 3.5 g polyunsaturated fat and 3 g monounsaturated fat. Additionally, it's rich in phosphorus, lecithin, magnesium, potassium, iron, calcium and methionine, which helps in liver detoxification.

By Nikki Nies, MS,RD, LD

Vegan and Gluten-Free Squash Hummus Dip

Stars ( Reviews)

  • Prep Time:5 minutes
  • Cook Time:40 minutes
  • Servings: 6

Ingredients

2 15 oz cans garbanzo beans, liquid reserved
1 lb squash, cubed, peeled and seeded (here I used butternut squash)
1 lemon, juiced
1-2 garlic cloves, peeled
2 tablespoons cumin powder
1 tablespoon tahini
1 tablespoon olive oil
Salt & pepper, to taste
1 tablespoon Superfood Turmeric 

Instructions

  1. Roast the squash for 40 minutes at 420F. When ready let cool until chilled.
  2. Process all ingredients in a powerful food processor until there are no more chunks. Use 2 tablespoons of the chickpea liquid to smooth the texture. Sprinkle Superfood Turmeric on top.
  3. Refrigerate and serve at room temperature as a dip.
Roast the squash for 40 minutes at 420F. When ready let cool until chilled. Process all ingredients in a powerful food processor until there are no more chunks. Use 2 tablespoons of the chickpea liquid to smooth the texture. Sprinkle Superfood Turmeric on top. Refrigerate and serve at room temperature as a dip.

Nutrition Information

Per Serving: Calories: 181; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 299 mg; Potassium: 277 mg; Carbohydrate: 11 g; Fiber: 2 g; Sugar: 2 g; Protein: 7 g

Nutrition Bonus:

Vitamin C: 32%; Vitamin A: 161%; Iron: 12%; Calcium: 6%

 

Supercharge your recipes with Superfood Turmeric

Print
Coffee Lover's Collagen
kelly ohnona Health Expert
My Organic Diary
email
kelly@myorganicdiary.com

Leave a comment

Your email address will not be published.

You Might Also Like

The BEST Roasted Carrots

By Dana Monsees

As far as vegetables go, roasting them is THE BEST. And these are THE BEST roasted carrots. ever. When I work with clients as a health coach, they’re always looking for new delicious ways to get more vegetables in their life – whether they actual...

Dairy Free High Protein Brownies

By Megan Densmore

I am a chocoholic. I also am gluten intolerant and very hypoglycemic.  I try to be aware of my sugar and dessert intake while in prep for my kettlebell sport competitions. If I am building muscle as an athlete I want to make sure the food I take in ...

Matcha Latte

Matcha lattes are popping up on coffee and tea menus everywhere. While the presentation is often so fancy, in reality matcha lattes are easy to make. Just mix matcha with hot water and whisk well. Then add heated milk and sweetener of your choice an...

Sugar Free Spiced Cinnamon Turmeric Apple Cider

By Further Food

When it’s a cold afternoon and you’re relaxing by the fire, there is nothing more appealing than having a hot, delicate drink. So try our Spiced Cinnamon Turmeric Apple Cider with Protein Boost, which combines the soothing qualities of apple cide...

Marinated Pork Tenderloin Traybake

By Holly Chandler

I love a simple dinner, but I still need it to be healthy and filling, even if it is quick! This pork dish is low in fat as it uses the loin, and is packed full of vegetables. Around this time of year I love to use seasonal ingredients, so this dish ...

Sun-dried Tomato and Olive Crusted Cod

By Megan Wolf MS, RD

This cod recipe is healthy and flavorful, bursting with healthy fats and lots of strong flavors. Because cod is a mild yet meaty white fish, it takes on the flavors of ingredients in the dish. In this recipe, olives, sun-dried tomatoes, garlic and wh...

A Better For You Brew
Further Food Unflavored Collagen Peptides

100% Satisfaction Guarantee

30-day money back guarantee. No questions asked.

Send this to friend