Pumpkin seed hummus is the perfect healthy snack! This is a hummus recipe without tahini but using pumpkin puree, and pepitas for delicious flavor!
As a nutritionist and a vegetarian, this one of my favorite snacks to feed my little boys! They go crazy for chickpeas, and love a good chip dip! For a more classic hummus recipe check out this post I wrote.
I came up with this recipe over a year ago when I had leftover pumpkin puree and I added it to my hummus so I wasn't wasting any ingredients. My friends loved it! I tweaked the recipe now as I used pumpkin pie filling and have adjusted this recipe to use pure pumpkin puree as it's more commonly on hand.
Then I wanted more recipes to support the practice of seed cycling for healthy hormones. With the addition of pumpkin seeds, this recipe supports women's bodies in the menstrual phase and follicular phase. Next, try my pumpkin seed bars and this fall granola with flax and pumpkin seeds!
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Ingredients and swaps
Simple whole-food ingredients make this pumpkin seed hummus. I am going to share the inside scoop from my education in holistic nutrition about how to choose the most nutrient-dense ingredients and what you can use as replacements if needed!
- Pumpkin seeds: I used raw pumpkin seeds, pepitas (not the ones from our fall Halloween pumpkins with the white hulls on them). 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! Read more about pumpkin seed nutrition here.
- 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 because I have often forgotten to soak them, however, it is cheaper to use dried chickpeas that are soaked and cooked.
- Paprika: This 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 garlicky spice.
- Olive oil: I used olive oil from a dark-colored glass bottle - this is to prevent the oild from going rancid in the light! I always look for organic cold-pressed olive oil 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 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 and that's where hummus comes from.
- Honey: I find 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.
- Sea salt: Adding sea salt makes everything come together and taste incredible - add to your preference.
See recipe card below for quantities.
How to make pumpkin seed hummus
Step 1: Drain the chickpeas with a colendar 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 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 high-power food processor or blender the pumpkin seeds will completely blend! Add cold water or aquafaba (chickpeas liquid) if the mixture needs to be thinned.
Hummus with a Vitamix VS a food processor
I made this hummus with pumpkin seeds 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 than the blender. Here's the food processor I have.
Pumpkin seed hummus did 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.
Why use pumpkin seeds in hummus?
As a nutritionist, I like to use pumpkin seeds in hummus because it offers additional nutritional boost, higher in zinc and protein. It also adds a nutty flavor as this hummus is made without tahini. It's a healthy easy snack for the family!
Other easy & healthy recipes
Try my pumpkin seed smoothie and these delicious granola bars with pumpkin seeds!
Did you make this hummus with pumpkin seeds? Would you take 5 seconds to give a star rating and review just below the recipe? That means a lot to me and helps the growth of Beside the Mountain blog.
Pumpkin 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 powder 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. Let's make snacktime nutrient-dense, and well, easy.
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