Variation On A Classic Dish

Pumpkin Hummus

5
Average: 5 (10 votes)
(10 votes)
Pumpkin Hummus

Pumpkin Hummus - Nutty chickpea puree meets yellow superfood. Photo: Jan Schümann

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Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
77
calories
Calories

Healthy, because

Even smarter

Nutritional values

This hummus is packed with plant protein but low in carbs.

This tip is ideal with vegetables, whole wheat bread or crackers. 

1 serving contains
(Percentage of daily recommendation)
Calorie77 kcal(4 %)
Protein3 g(3 %)
Fat5 g(4 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage1.6 g(5 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin K0.6 μg(1 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0 mg(0 %)
Niacin1 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate12 μg(4 %)
Pantothenic acid0.2 mg(3 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C4 mg(4 %)
Potassium92 mg(2 %)
Calcium29 mg(3 %)
Magnesium21 mg(7 %)
Iron0.8 mg(5 %)
Iodine1 μg(1 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.5 g
Uric acid33 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
12
Ingredients
8 ounces
8 ounces
chickpeas (canned; drained weight)
2 tablespoons
4 tablespoons
2 tablespoons
2 teaspoons
1 teaspoon
1 teaspoon
2 tablespoons
3 stalks
How healthy are the main ingredients?
Pumpkinchickpeasolive oilCuminsaltTurmeric
Product recommendation

It is best to cover the hummus with a thin layer of oil, so it will keep in the refrigerator for 2-3 days. Need to save time? Buy organic Pumpkin Puree in a can

Preparation steps

1.

Wash the pumpkin, halve, remove seeds and cut the flesh into pieces. Cook in boiling water at medium heat for about 10 minutes until firm to the bite. Drain and let cool down briefly.

2.

In the meantime, pour the chickpeas into a sieve and rinse with cold water. Place in a blender with oil, tahini, 3 tablespoons water, lemon juice, cumin, salt, and turmeric.

3.

Add the pumpkin and mash everything finely. Wash the coriander, shake dry and chop. Place pumpkin hummus in a bowl and sprinkle with pumpkin seeds, chili flakes coriander.