Pumpkin Hummus
Pumpkin Hummus - Nutty chickpea puree meets Fall superfood. Photo: Jan Schümann
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.
(Percentage of daily recommendation)
| Calorie | 77 cal. | (4 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 0.6 μg | (1 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 12 μg | (4 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 92 mg | (2 %) | ||
| Calcium | 29 mg | (3 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 8 ozs Pumpkin
- 8 ozs chickpeas (canned; drained weight)
- 2 Tbsps olive oil
- 4 Tbsps Tahini
- 2 Tbsps lemon juice
- 2 tsps Cumin
- 1 tsp salt
- 1 tsp Turmeric
- 2 Tbsps Pumpkin seed
- Red pepper flakes
- 3 stalks cilantro
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
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.
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.
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.
