This recipe for pumpkin hummus is delightfully sweet and savory. It’s full of creamy chickpeas along with flavor-packed tahini, pumpkin, and garlic! This pumpkin hummus recipe is perfect for your fall-season hang-out or winter holiday table.
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Table of Contents
Why You’ll Love This Recipe
- Easy: This is an easy recipe that uses ingredients you probably already have in your pantry. It’s ready in just 15 minutes, too!
- Make ahead: I am a big fan of making recipes ahead of time to enjoy the next day (or the day after that). Keep reading for storage tips!
- Pumpkin flavor: There’s just that time of year (you know when) when you just want to devour more tasty pumpkin recipes.
Nutrition For Mental Health
I’m all about nutrition. It’s my jam! One cup of canned pumpkin has 3 grams of protein, 7 grams of fat, 19 grams of carbs, and 7 grams of fiber. Pumpkin is an excellent source of beta-carotene and alpha-carotene, copper, and vitamins A, K, and E. It is also a good source of iron, magnesium, riboflavin, potassium, and vitamins B6 and C.
An animal study found that ethanolic pumpkin extract reduced depressive behavior.
Ingredients + Notes
The ingredients for this pumpkin chickpea dip are oh-so-tasty!
- Chickpeas: The most affordable (and, in my opinion, the best) option is to use dried chickpeas, which you need to soak for at least 12 hours before cooking. Alternatively, you can use canned chickpeas. This recipe will turn out just as good.
- Pumpkin purée: Canned purée works great in this recipe. (Make sure not to use pumpkin pie filling accidentally!)
- Tahini: Tahini is made by grinding sesame seeds. It is added to hummus to make it extra creamy and rich. I used to skip the tahini but have since learned my lesson. (This is my favorite tahini.)
- Maple syrup: Add a touch of sweetener to bring out the natural sweetness of the pumpkin.
A full list of ingredients with exact amounts can be found in the recipe card below.
Recipe Variations
This creamy pumpkin hummus is tasty as is, but if you need to make a substitution for any reason, here are my recommendations.
- Pumpkin: You can use canned pumpkin or fresh pumpkin roasted at home.
- Garlic: This recipe calls for roasted garlic, but if you are looking for more of a bite and to save time, raw garlic (minced) will do the trick.
- Sweetener: I tend to always opt for maple syrup because it physically blends in seamlessly in recipes. That being said, agave is another great option!
How To Make Pumpkin Hummus
- Start by roasting the garlic. Here are two options for roasting your garlic.
- The first option for roasting garlic is to preheat the oven to 400°F/205°C. Peel the garlic cloves and wrap them in aluminum foil. Then bake for about 30-40 minutes.
- The second option is to peel the garlic and saute it in a small saucepan with avocado oil for about 20 minutes over low/medium heat.
- Add all ingredients to a food processor or high-quality blender and blitz the ingredients until smooth. If it’s not quite creamy enough, feel free to add another tablespoon of ice-cold water.
- Serve with roasted pumpkin seeds and a drizzle of olive oil on top.
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Serving Suggestions
This homemade hummus can be used in so many tasty ways. Here are my top recommendations!
Topping Ideas
- Pumpkin seeds: Play on the pumpkin flavor some more with toasted pepitas.
- Chickpeas: Freshly cooked garbanzo beans or roasted crispy chickpeas are delightful on top of hummus.
- Olive oil: A drizzle of olive oil is a classic topping.
- Pepper: Fresh ground black pepper adds a little heat.
- Pomegranate seeds: Add a pop of color and taste with fresh pomegranate arils!
For Dipping
Below are my top serving ideas. Check out this helpful guide, What To Serve With Hummus Dip, for forty tasty ways to use hummus.
- Pita bread: Warm pita bread is my go-to dipping option when it comes to hummus.
- Pita chips: Second best to pita bread, pita chips are tasty and give this hummus a crunch.
- Corn chips: Corn chips work well when you’re in a pinch.
- Veggies: Dipping fresh veggie sticks, carrots, celery sticks, broccoli, cauliflower, or sliced red pepper is a healthy way to enjoy this delicious dip.
- Falafel: Homemade falafel is absolutely delicious and packed with plant-based nutrients. This is my favorite baked falafel recipe and my go-to air fryer falafel recipe!
Storage Tips
Here are my storage tips for this classic dip.
- Fridge: This roasted garlic pumpkin hummus can be kept in an airtight container in the fridge for 3-4 days.
Pro Tip: Food has been shown to stay fresh longer when stored in an air-tight glass container (as opposed to plastic). - Freezer: Alternatively, freeze any leftover hummus in an airtight (freezer-safe) container for up to two months.
FAQ
Tahini adds a beautiful, tangy taste and enhances the creaminess of homemade hummus, so I always recommend using it.
You don’t need to peel the skin off the chickpeas. However, your hummus will be even more silky if you want to go the extra mile.
All plants contain carbohydrates, so this recipe naturally has sugar in it. However, if you would like to eliminate maple syrup from the recipe, go ahead! It will taste delicious even without it. If you would like to replace it, I suggest monk fruit sugar, stevia, or whatever sugar-free alternative you have.
More Hummus Recipes
If you tried this Pumpkin Hummus Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Pumpkin Hummus
Ingredients
- 1 15 oz can chickpeas, rinsed
- 2/3 cup pumpkin purée
- 1/4 cup tahini
- 2–4 cloves garlic, roasted (depending on how much you like garlic)
- 2 tablespoons olive oil
- 2 tablespoons water, ice cold
- 2 tablespoons lemon juice, freshly squeezed
- 1 tablespoon maple syrup
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon finely minced fresh rosemary
- 1/2 teaspoon salt, to taste
- 1/2 teaspoon ground black pepper
Instructions
- Roast the garlic. Here are two options for roasting your garlic.– The first option for roasting garlic is to preheat the oven to 400°F/205°C. Peel the garlic cloves and wrap them in aluminum foil. Then bake for about 30-40 minutes.– The second option is to peel the garlic and saute it in a small saucepan with avocado oil for about 20 minutes over low/medium heat.
- Add all ingredients to a food processor or high-quality blender and blitz the ingredients until smooth. If it’s not quite creamy enough, feel free to add another tablespoon of ice-cold water.
- Serve with roasted pumpkin seeds and a drizzle of olive oil on top.
Video
Notes
- Fridge: This roasted garlic pumpkin hummus can be kept in an airtight container in the fridge for 3-4 days.
Pro Tip: Food has been shown to stay fresh longer when stored in an air-tight glass container (as opposed to plastic). - Freezer: Alternatively, freeze any leftover hummus in an air-tight (freezer-safe) container for up to two months.
Nutrition
Did you make this recipe?
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Reference
Ayuob, N., Shaker, S. A., Hawuit, E., Al-Abbas, N. S., Shaer, N. A., Al Jaouni, S., & Mahdi, M. R. (2021). L. Cucurbita pepo Alleviates Chronic Unpredictable Mild Stress via Modulation of Apoptosis, Neurogenesis, and Gliosis in Rat Hippocampus. Oxidative medicine and cellular longevity, 2021, 6662649. https://doi.org/10.1155/2021/6662649
This looks so incredible. It is the perfect balance between sweet and savory.
Thanks!