Vegan and Gluten-Free Squash Hummus Dip

Print

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 Nutritionist 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

  • 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
Optional 1 tablespoon Daily Turmeric Tonic

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 Daily Turmeric Tonic 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 Daily Turmeric Tonic 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 Daily Turmeric Tonic

Print
further food collagen

Leave a comment

Your email address will not be published.

Send this to friend