This pumpkin hummus without tahini is creamy and savoury. Instead of sesame seeds, it has pumpkin seeds (pepitas) and pumpkin, giving it a rich flavor - the perfect fall snack or appetizer.
Quick Look: Pumpkin hummus
- Equipment Needed: Blender
- Time: 5 minutes
- Serves: 2 smoothies
- Calories: 191 per serving
- Protein: 4 grams per serving
- Dietary Info: Vegan, gluten-free
- ⭐ Why You'll Love It: This pumpkin hummus without tahini is creamy and savoury. Instead of sesame seeds, it has pumpkin seeds (pepitas) and pumpkin, giving it a rich flavor - the perfect fall snack or appetizer.
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As a girl who's into nutrition and mostly eats vegetarian, this is one of my favorite snacks to feed my little boys! They go crazy for chickpeas, and we find this pumpkin seed dip is perfect with chips! For a more classic hummus, I have a high-protein hummus recipe.
I came up with this recipe over a year ago when I had leftover pumpkin puree (from my pumpkin muffins with pumpkin seeds), and I added it to my hummus so I wasn't wasting any ingredients. My friends loved it! I tweaked the recipe (as I used pumpkin pie filling the first time) and have adjusted this recipe to use pure pumpkin puree, as it's more commonly on hand (after making my favorite pumpkin cake with cream cheese frosting or my healthy pumpkin cheesecakes).
I wanted more recipes on my healthy snack blog with pumpkin seeds because they are so nutrient-dense. Next, try my pumpkin seed bars and this fall granola with flax and pumpkin seeds!
Ingredients and swaps for pumpkin seed dip
Simple whole-food ingredients make this pumpkin seed hummus. I am going to share how to choose the most nutrient-dense ingredients and what you can use as replacements if needed!
- Pumpkin seeds: I use raw pumpkin seeds: green pepitas (not the ones from our fall Halloween pumpkins with the white hulls on them) for this recipe. However, you can use roasted and salted pumpkin seeds (the popular ones from Costco) - I would just skip adding salt and taste it before adding more. Pumpkin seeds are rich in protein, zinc, magnesium, and iron!
- Pumpkin puree: Use an unsweetened plain pumpkin without any fillers added for the best flavor. A chunk of roasted pumpkin or butternut squash works too! I usually make this recipe with leftover pumpkin puree, so if you don't have the exact amount, it still works!!
- Chickpeas: I usually use canned chickpeas! My desire is to get better at using dried chickpeas, however, I have so often forgotten to soak them. But I know it is cheaper to use dried chickpeas for hummus that are soaked and cooked!
- Paprika: Adding paprika to hummus gives the hummus a great pop of flavor.
- Cumin (not shown above): After testing this recipe, again and again, I believe incredible savoury hummus needs cumin!
- Garlic: Four fresh cloves of garlic give this hummus a delicious garlic-laced spice.
- Olive oil: I used olive oil from a dark-colored glass bottle - this is to prevent the oil from going rancid in the light! I always look for organic cold-pressed olive oil in a dark colored bottle, knowing this will be the most nutrient-dense olive oil.
- Lemon Juice: You cannot make hummus without the lemon! I know from travelling to Mediterranean countries that they love lemons so much that they grow lemon trees everywhere - down the main streets and by all the houses! That makes sense: it's essential for hummus.
- Honey: I find that to mellow out the garlic and the pumpkin, a little touch of honey does an incredible job. Look for local raw honey for the most nutritional benefits.
See recipe card below for quantities.
How to make pumpkin hummus
Step 1: Drain the chickpeas with a colander in the sink. No need to rinse them.
Step 2: Place everything in the food processor or blender: chickpeas, pumpkin seeds, pumpkin puree, honey, paprika, cumin, olive oil, sea salt, honey, and garlic.
Step 3: Blend together for a few minutes. If the mixture is too thick, add ¼ cup - ½ cup of water. Continue blending for 2 to 5 minutes until the hummus is creamy.
Step 4: Place the hummus into a bowl to serve. Sprinkle with pumpkin seeds, paprika, and chickpeas, and drizzle with olive oil.
Top tip for hummus with pumpkin seeds
Blend until everything is completely smooth. You want the seeds to be fully incorporated, without a grainy texture. If you have a high-powered food processor or blender, the pumpkin seeds will completely blend! Add cold water or aquafaba (chickpea liquid) if the mixture needs to be thinned.
Hummus - Vitamix VS food processor
I tested making this pumpkin hummus in both a food processor and a Vitamix. Here's the inside scoop.
The food processor didn't need any additional water to blend. The seeds did completely become smooth and I blended for about 4 minutes. I found it was easier to clean out the food processor than the blender. Here's the food processor I have.
Making pumpkin seed hummus worked great in a vitamix. I did have to add ½ cup cold water so that it wasn't too thick to blend for it to start to blend, I believe this is because the blades are smaller. However, the Vitamix hummus texture was creamier.
FAQ's about pumpkin hummus
Yes, you can make hummus without tahini. Tahini is a paste made from sesame seeds and it gives it the classic Middle Eastern taste, so realize that it will not have that flavor without it. You could add pumpkin seeds to it instead, or add a little water to get the perfect texture.
I like to use pumpkin seeds in hummus because they offer an additional nutritional boost, as they are higher in zinc and protein. It also adds a nutty flavor to hummus that is made without tahini.
Yes, pumpkin hummus is healthy; it is a mixture of chickpeas, cooked pumpkin, and spices. Adding pumpkin to hummus increases the fiber and adds more nutrition, including vitamin A.
More Healthy Savory Snacks
If you loved making this, I know you will like my homemade pumpkin seed butter recipe!
🎃 Did you make this pumpkin hummus? Would you take 5 seconds to give a ⭐⭐⭐⭐⭐ star rating and review just below the recipe? I see every single one and it helps the growth of Beside the Mountain blog.
Pumpkin Seed Hummus
Equipment
- 1 food processor or blender
Ingredients
- 2 cups chickpeas (save a few to top the hummus with!)
- 1 cup pumpkin puree*
- 1 cup pumpkin seeds*
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1 tablespoon honey
- 2 tablespoons lemon juice
- 4 cloves garlic
- 1 teaspoon sea salt more to taste
- ½ cup olive oil
- ½ cup cold water
Instructions
- Place all the ingredients into the food processor or high-powered blender, start on low speed, and turn to high speed until it becomes thick. Turn the machine off and scrape down the sides. Add ¼ cup to ½ cup cold water if needed. Then blend for another 3-5 minutes until fully creamy.
- Use a spatula to scrape the hummus out of the machine and into a bowl or container. Top with a few chickpeas, pumpkin seeds, a drizzle of olive oil, fresh herbs, and paprika!
Notes
Nutrition
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
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