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Simple Pumpkin Hummus

October 17, 2019 by Ginger Hultin MS RDN

Pumpkin hummus abounds this time of year as we search for a savory alternative to all the sweet treats. Some of the recipes out there are too complicated for my liking and include heating, cooking, stirring and a long list of ingredients. I don’t have the time but I still want a homemade autumnal hummus to serve as a healthy app, lunch or snack so I made this super Simple Pumpkin Hummus for you!

The day my team and I made this recipe, I ended up taking some to class that night and when I opened it, my students were intrigued and everyone wanted to try it. The garlic aroma is light and not overpowering – just like the flavor – and it’s balanced with savory pumpkin and bright lemon juice. In this recipe, you don’t use the entire can of pumpkin because, as one of my new interns put it, “that would be too pumpkiny”. But that’s actually great news because then you can use the rest in other recipes like Pumpkin Spice Waffles, Vegan Pumpkin Pie Parfaits, or a Pumpkin Smoothie.

To make this Simple Pumpkin Hummus, you literally throw all the ingredients into a blender, pulse it and serve. It makes perfect leftovers for the rest of your busy week and it’s a beautiful color to serve at a Halloween party, an autumn celebration or as a pre-Thanksgiving snack.

Simple Pumpkin Hummus

Health Benefits

Hummus is a notoriously healthy food, if not a bit high in fat and calories due to the tahini. That’s actually fine for a snack because then it sticks with you for longer and is filling and satisfying. Chickpeas make the base of this traditional dish and they’re packed with filling fiber and protein to power your day. All of these ingredients are anti-inflammatory and contain health-promoting properties. Plant-protein is swiftly replacing meat as the go-to choice for so many reasons including environmental benefits, animal welfare benefits and positive health outcomes in humans including lower risk of some cancers, heart healthy properties and even anti-diabetes outcomes.

Tips and Dips

I love going to parties but if the invitation says something like, “feel free to bring a snack to share” or if the host asks me to bring something, I often go into a bit of a panic. Though I’m a food blogger and a dietitian, I’m absolutely on the go like all of you and grocery shopping for ingredients then making something for a party often doesn’t fit into my schedule. I need recipes that take moments to prepare and use on-hand ingredients. That’s why so many of my recipes require minimal prep and can be created in minutes. Next time you find yourself needing a recipe for a party, make sure to create this Simple Pumpkin Hummus or savory cilantro dip. Everyone loves these dishes and no one will ever know that you made it moments before heading to the party.

I hope you enjoy this Simple Pumpkin Hummus. In a sea of pumpkin spice, sweet coffee drinks, breads, muffins and desserts, you can enjoy this season’s flavor in a lighter way with this recipe. Let me know if you try it!


Simple Pumpkin Hummus

Simple Pumpkin Hummus

An extra creamy pumpkin twist on classic hummus. The flavors of cumin and pumpkin add a warming flavor.
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Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 3 cups
Author: Ginger Hultin


  • 1-15 oz can chickpeas rinsed and drained
  • 1 1/2 cups pumpkin purée
  • 1/4 cup tahini paste
  • 1 medium lemon juiced
  • 2-3 cloves garlic minced
  • 1/2 teaspoon ground cumin
  • 3/4 teaspoon salt
  • 1/4 cup cold water


  • Combine chickpeas, pumpkin, tahini, lemon, garlic, cumin, salt, and cold water in a food processor or high speed blender. Add additional water for desired consistency. Top with additional cumin if desired and serve with fresh veggies and crackers.
Tried this recipe?Mention @champagnenutrition

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Ginger Hultin,MS, RD, CSO

Integrative nutrition specialist helping clients navigate complex health conditions to reduce inflammation and feel better.

Thanks for visiting! If you're struggling with a cancer diagnosis, autoimmune condition, gut health problems, or even a medical mystery, nutrition can make a HUGE difference in your day-to-day life. I run a virtual, concierge private practice where I partner with my clients over time to help them improve their health through nutrition. Be sure to visit the blog for easy, plant-based, anti-inflammatory recipes and our "Resources" page for a variety of self-paced programs, books, e-books, and nutrition podcast episodes.

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