Easy Pumpkin Hummus - Creamy, Savory, Canned Pumpkin

overhead view of pumpkin hummus on a plate.

Easy Pumpkin Hummus - Creamy, Savory, Canned Pumpkin

Mallory

This creamy Pumpkin Hummus recipe is such a delicious dip for the fall! It's a balance of sweet and savory flavors and adding pumpkin to traditional hummus makes it super creamy! It provides dietary fiber + vitamins A & C. Add it to grain bowls or salads or serve with a side of pita chips as an appetizer!

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Prep Time 5

Cook Time 1

Course appetizers and side dishes, dressings and more

Cuisine American

Servings servings

Calories 60 kcal

Equipment

1 food processor or high speed blender

Ingredients

1 (15 oz) can chickpeas (garbanzo beans)
1 cup pumpkin puree
2 tablespoon tahini
2 tablespoon lemon juice (ab half a large lemon)
2 tablespoon extra virgin olive oil
2 cloves garlic
1 teaspoon maple syrup
½ teaspoon pumpkin pie spice
½ teaspoon ground cumin
½ teaspoon kosher salt (more to taste)

Instructions

Drain and rinse the chickpeas. Add all the ingredients except the olive oil to the bowl of a food processor or high speed blender.
Blend the mix, drizzling in the olive oil after about 30 seconds. Continue to blend ~2-3 minutes until smooth, using a spatula to push down the sides as needed. Optional: add 1-2 ice cubes at the end of blending to make it more creamy.
Optional: add 1-2 ice cubes toward the end of blending to make it even creamier.

Notes

Expert Tips

For ease, I suggest using a squeezable tahini - it's easier and less messy than getting it out of a jar. Just be sure to shake it really well.
For best flavor, use freshly squeezed lemon instead of lemon juice from the bottle.
To save time, use canned chickpeas. I do not recommend using unsalted chickpeas unless you are watching your sodium levels for a medical reason.
If you prefer a thinner consistency, add a little bit of the aquafaba (chickpea liquid from the can) or water to thin it out.

Storage

Refrigerator - Store leftover hummus in an airtight container in the fridge for up to 3-4 days.
Freezer - hummus will be good in the freezer for up to 4 months in a freezer-safe container. Add a bit of olive oil to the top of the hummus before freezing. This will help it keep the moisture locked in.
To Thaw - thaw frozen hummus in the refrigerator overnight. To get it back to its creamy consistency, use a spoon to whip it and add a bit more olive oil as you stir before serving.

Dietitian Tip

Making your own hummus gives you control over the flavor and the ingredients that go into it! And while store-bought hummus has it's place in my kitchen, I've realized that making it at home only takes a few minutes. Once you have a batch made, you can enjoy it in various ways throughout the week - add it to grain bowls or salads, snack on it with pita chips or vegetables, or use it in a wrap or sandwich.

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 2tablespoonCalories: 60kcalCarbohydrates: 7gProtein: 2gFat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 140mgFiber: 2gSugar: 2g

Keyword 10 minutes or less, gluten free, vegan

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