Pumpkin Hummus

Pumpkin season is upon us, and what better way to celebrate than with a unique twist on a classic favorite? This Caramelized Pumpkin Hummus is the perfect blend of sweet and savory, making it an irresistible dip for any occasion. By sautéing the pumpkin in olive oil, we bring out its natural sweetness, adding a rich depth of flavor that pairs beautifully with the warmth of the garlic and spices. Whether you’re hosting a fall gathering or just looking for a cozy snack, this hummus is absolutely addictive!

Tips For Making The Best Pumpkin Hummus

This recipe is fairly straightforward, but there are a few things that you can do to make it taste better!

• Use High-Quality Olive Oil: Since olive oil is a key component in this recipe, make sure to use a high-quality extra virgin olive oil for the best flavor. It is generally considered safe to cook food in extra virgin olive oil (EVOO) at moderate to moderately high temperatures. However, EVOO has a lower smoke point compared to other oils, typically around 375°F (190°C). This means that it can start to smoke and break down at temperatures above this point, potentially affecting the flavor of your food and reducing some of the oil’s health benefits.

  I didn’t have an issue with flavor in this recipe, but if you want to use an oil with a higher smoke point, like avocado oil, you can!

• Don’t Skip the Sauté: Sautéing the pumpkin may take a little extra time, but I find that it really brings out the sweetness of the pumpkin, and it warms up the spices and makes the garlic less potent, deepening the overall flavor of the hummus.

• Customize the Spices: Feel free to adjust the spice levels to your taste. If you like it spicier, add a pinch of cayenne pepper or chili flakes. A lot of people love cumin and even cinnamon in this recipe! Just start low (1/4 tsp) and increase from there after taste testing.

• Make it Ahead: This hummus can be made up to 3 days in advance if stored in the refrigerator in an airtight container. The flavors will continue to develop, making it even more delicious the next day.

• Use a Good Non-Stick Pan – It’s actually really important that you use a good nonstick pan when sauteeing the pumpkin or it could stick to the pan and give you a big mess.

You’re Going To Love This

Download Our Helpful Free Beginners Guide!

Want to understand more about why the Mediterranean diet might be right for you, even when everything else that you have tried has failed? Our free guide will give you a practical overview of this incredible lifestyle, along with a full Mediterranean diet shopping list, practical advice for sustaining the lifestyle, recipes, and new evidence-based research!

Downolad The Free Guide

Ingredient Substitutions

This recipe is super versatile and can be made with a lot of variations. Here are a few that you might be interested in:

• Pumpkin Puree – I recommend using organic canned pumpkin for a better flavor. Feel free to sub out canned pumpkin for soft roasted pumpkin or butternut squash, just note that there will be some differences in texture and flavor.

• Spices – I used smoked paprika and coriander, but many people really enjoy the flavor of cumin in this recipe. If you want a warmer, more ‘fall’ taste, cinnamon would also be great! Only add a little at a time to avoid overpowering the hummus.

• Tahini – Tahini is a creamy paste made from ground sesame seeds. It’s a staple in Middle Eastern and Mediterranean cuisines and can be found at almost every grocery store. But if you don’t have any (I feel like I never have it when I need it), you can actually substitute it out for peanut butter! When you taste the two side by side you will realize that they actually have a lot of similarities. I actually have a Hummus Recipe Without Tahini, if you are interested.

How To Make Hummus With Pumpkin Puree

Instead of immediately tossing all of the ingredients into a food processor or blender, we saute the pumpkin puree in olive oil for a few minutes. Then we add the garlic and spices to bring out their flavors. THEN we toss it all into a food processor and blend it until smooth. Just 5 minutes extra for a boatload of more flavor!

What To Serve With Pumpkin Hummus

This pumpkin puree recipe is incredibly versatile and pairs well with a variety of dippers and dishes. Here are some ideas:

• Warm Pita Bread: Soft, warm pita is the perfect vessel for scooping up this creamy hummus. Pita chips work great too!
• Fresh Veggies: Serve with crisp carrot sticks, cucumber slices, bell pepper strips, or celery for a light and healthy option.
• Crispy Crackers: Opt for whole-grain or seed-based crackers to complement the nutty notes in the hummus.
• Sourdough Bread: I love to serve toasted sourdough slices with hummus and mezze platters. Sourdough bread is good for you because it’s easier to digest compared to regular bread thanks to its natural fermentation process which breaks down gluten and increases the availability of nutrients.
• Apple Slices: For a sweet and savory combo, try dipping tart apple slices into the pumpkin hummus.
• Roasted Sweet Potatoes: Pair the hummus with roasted sweet potato wedges for a hearty fall snack.
• Tortilla Chips: Add a crunchy element to the mix with your favorite tortilla chips.

More Recipes You Will Love

Hummus Recipe Without Tahini (Pantry Ingredients)

Roasted Beets and Carrots With Lemon Tahini Sauce

Fried Polenta Cakes With Hummus And Tzatziki

Sardinian Minestrone Soup With Canned Beans

How-To Video

Did you make this healthy hummus recipe? It would mean so much to me if you would give it a star rating in the recipe card and tag me in your creation on Instagram so I can admire your work!

Pumpkin Hummus

This pumpkin hummus recipe features sautéed pumpkin with garlic and spices for a slightly caramelized and delicious fall dip!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course Appetizer, Snack

Cuisine American, Mediterranean

Servings 4

Calories 241 kcal

Equipment

• Food Processor
• Non-Stick Skillet

Ingredients

  

1x2x3x

• 15 oz can of organic pumpkin puree
• 2 tbsp extra virgin olive oil
• 2 large garlic cloves, peeled and minced or pressed through a garlic presser
• 1/2 tsp smoked paprika
• 1/4 tsp coriander
• 15 oz can of chickpeas, rinsed and reserving a little of the chickpea water, or aquafaba If you forget to reserve it, that's okay, just use water
• 2 tbsp tahini
• 2 tbsp fresh squeezed lemon juice
• 1/2 tsp table salt

Instructions

 

• Heat a small non-stick skillet over medium-high heat (it's important that it is nonstick). Once hot, add the olive oil and allow it to heat up before adding in the pumpkin puree. Be careful because if the oil is too hot the puree can spit a little. Saute the pumpkin for four minutes, stirring frequently to prevent burning.
• Add in the garlic, paprika, and coriander and continue to stir for another minute before taking the pan off of the heat and allowing it to cool.
• While the pumpkin is cooling, rinse the chickpeas and add them to the food processor. Add in the tahini, lemon juice, and salt. Once the pumpkin puree has cooled, add it to the food processor.
• Process until a smooth hummus forms. You may need to add a little liquid if it is too thick. You can use 1 tbsp of reserved chickpea water, or just regular water.
• Spread into a serving bowl and drizzle with more olive oil, and the toppings of your choice. I like to sprinkle with a little paprika and parsley for color. Store leftovers in an airtight container in the refrigerator for up to 3 days. Enjoy!

Nutrition

Calories: 241kcalCarbohydrates: 26gProtein: 8gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gSodium: 595mgPotassium: 428mgFiber: 8gSugar: 4gVitamin A: 16690IUVitamin C: 8mgCalcium: 80mgIron: 3mg

Keyword pumpkin hummus, pumpkin puree recipe, pumpkin recipe

Interested in the Mediterranean diet? Check out my 21-Day Mediterranean Diet Meal Plan! Take the stress out of meal planning and let me do the hard work for you!Learn More

Blackened Cod with Broccoli

One Pan Walnut Crusted Salmon With Greek Potatoes

Fall Harvest Bowl Recipe With Maple Dijon Dressing

Pumpkin Hummus

Mediterranean Spices and Their Health Benefits

Orzo Pasta Salad Lettuce Wraps