Pumpkin Hummus


What food does October bring to mind? For many of us, it’s pumpkin.  The most recent Thrive Kitchen class at Kaiser Permanente San Francisco featured many pumpkin recipes, but this one was a runaway favorite.  Hummus is a protein and fiber-rich healthy snack. This pumpkin version is ready for fall and adds additional nutrients and flavor. Use it for a dip or as a sandwich spread.

Makes: 3 cups

Serving size: 2 tablespoons

 

Ingredients

Hummus

One 15-ounce can low-sodium or no salt added chickpeas, rinsed and drained

2 garlic cloves, peeled and minced

1/2 cup + 2 T pumpkin purée (1/2 can)

¼ cup tahini

¼ cup olive oil

Juice of 1 lemon

1 tsp apple cider vinegar

2 tablespoons water

1 teaspoon fine Kosher salt

Garnishes:

Toasted pepitas, Pomegranate arils, Chopped Italian parsley, Swirl of olive oil

Fall Crudités: Broccoli florets, Cauliflower florets, Carrot sticks (rainbow carrots ideally), Whole wheat pita triangles

Technique

  1. Purée all ingredients in a food processor until smooth.   Add additional water, if needed, to make a loose paste.
  2. Garnish before serving with a swirl of olive oil, pepitas, pomegranate arils and chopped parsley. Serve with fall crudités.

 

 

Nutrition analysis per serving:

50 calories, Carbohydrate: 3 g, Dietary Fiber: 1 g, Total Fat: 3.5 g, Protein: 1 g, Sodium 45 mg,

Added Sugar 0 g

Want more recipes like this? Come join me in the Thrive Kitchen at Kaiser Permanente San Francisco, Mission Bay.  You can get more information by joining my Facebook community, http://www.Facebook.com/TheDoctorsSpicebox.  The next class is coming up soon, 11/14: Thanksgiving: Extreme Makeover.  Registration opens next week, 10/16.  Email SFHealthEd@kp.org or call 415-833-3450 for more information and to register.  Hope to cook with you soon!

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