November 20th 2023
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Pumpkin is often used in sweet dishes this time of year, which is one of many reasons I covet this 10-Minute Savory Pumpkin Hummus recipe.
It’s complemented with garlic, cumin, cinnamon, cayenne, and thyme for an elevated take on a classic autumnal favorite.
Pumpkin is loaded with immune-supportive vitamin A, which is essential for healthy mucous membranes—one of our first lines of defense against outside pathogens. Pairing it with tahini not only provides a classic creamy hummus texture but it’s also a great example of nutritional collaboration, as the healthy monounsaturated and polyunsaturated fats found in sesame seeds assist the absorption of vitamin A.
I hope you enjoy it!
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
Hummus
- 1 ½ cups chickpeas
- 1 ¼ cup 100% pumpkin pureé, unsweetened
- ¼ cup tahini paste
- 2 large garlic cloves
- 2 tablespoons lemon juice
- ⅓ cup filtered water
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon ground cayenne pepper
- ¾ teaspoon sea salt
- 1 teaspoon fresh thyme leaves
Optional garnish
- Drizzle extra virgin olive oil
- Pinch cayenne pepper
- Pepita seeds
- Cumin seeds
Method:
1. Drain and rinse the chickpeas.
2. To prepare the hummus, add all of the ingredients into a high speed blender and blend until smooth. If the hummus is grainy, add a little more water, 1 teaspoon at a time, until smooth.
3. Serve the hummus in a bowl with or without a drizzle of olive oil, pinch of cayenne pepper, pepita seeds, cumin seeds (if using.) Try it as a dip with seed crackers and/or sliced vegetables. Keep refrigerated in an airtight container for up to 4 days.
Nutritional analysis per serving (if serving 10): Calories: 91, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 0mg, Fiber: 3g, Protein: 4g, Carbohydrates: 11g, Sodium: 241mg, Sugars: 2g, Net Carbs: 8
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