- 1 can chickpeas, drained and rinsed
- 1 can white beans (cannellini or other), drained and rinsed
- 1 cup pure pumpkin (I use farmer’s market brand)
- ¼ cup freshly squeezed lime juice
- 1 medium-large clove garlic (adjust to taste, use smaller clove for kid-friendly)
- 1 teaspoon sea salt
- 1 tablespoon tahini
- ¾ teaspoon cumin
- ¼ teaspoon (rounded) allspice
- ¼ teaspoon (lightly rounded) smoked paprika (if you don’t have smoked paprika, use another ¼ teaspoon cumin - then go out and get yourself some smoked paprika!!)
- ½ teaspoon pure maple syrup (optional)
- ¼ cup toasted pumpkin seeds (see note for toasting; reserve about 2-3 tablespoons for garnish)
A creamy, lightly smoky hummus with the brilliant flavor and color of pumpkin!
This recipe is gluten-free and soy-free.
In a food processor add all ingredients except pumpkin seeds. Puree until very smooth. Taste, and if you’d like to add additional garlic or spices, add a little. Then, add most of the pumpkin seeds (reserving a couple of tbsp), and pulse through. Transfer mixture to a serving dish, and top with remaining pumpkin seeds. Serve with whole-grain pita breads, tortilla chips, warm whole-grain bread, etc.
Beans Note: The combination of chickpeas and white beans makes this hummus a little creamier than using just chickpeas alone.
Pumpkin Seeds Note: When I toast nuts and seeds, I do so in larger batches so that I have them ready to use another time. So, consider toasting about a cup or more. To toast pumpkin seeds, place on a baking sheet lined with parchment paper (I use my toaster oven and a small baking tray). Bake at 400ºF for several minutes until they turn a golden color and you can smell a nutty aroma. This won’t take long, maybe about 5-7 minutes, possibly longer depending on your oven. Just be sure to watch them after about 6-7 minutes, as they can burn quickly.
Find this recipe and more snacking ideas in the Forks Over Knives Recipe App.
Dreena Burton has written five cookbooks charting her journey as a plant-powered cook and at-home mother of three. Always passionate about creating nutritious recipes, she is an advocate of using the “vegan basics” (beans, nuts, seeds, whole grains, fruits, and vegetables) to create dishes that are healthy but also very satisfying and delicious! For more on her plant-powered recipes and newest cookbook, Plant-Powered Families, visit PlantPoweredKitchen.com.View all contributions by Dreena Burton