Pumpkin hummus

Pumpkin hummus

What food does fall bring to mind? For many of us, it’s pumpkin. The most recent Thrive Kitchen class at Kaiser Permanente San Francisco featured many pumpkin recipes, but this one was a runaway favorite.

Hummus is a protein- and fiber-rich healthy snack. This pumpkin version is ready for the season and adds additional nutrients and flavor. Garnish with toasted pepitas, pomegranate arils, chopped Italian parsley, or just a swirl of olive oil. If you're eating as a dip, try this with broccoli or cauliflower florets, carrot sticks (rainbow carrots ideally), or whole-wheat pita triangles.

Servings: Makes 3 cups

Prep time: 5 minutes


  • 1 15-ounce can low-sodium or no salt added chickpeas, rinsed and drained
  • 2 garlic cloves, peeled and minced
  • 1/2 cup + 2 tablespoons pumpkin purée (1/2 can)
  • 1/4 cup tahini
  • 1/4 cup olive oil
  • Juice of 1 lemon
  • 1 teaspoon apple cider vinegar
  • 2 tablespoons water
  • 1 teaspoon fine Kosher salt


  1. Purée all ingredients in a food processor until smooth. 
  2. Add additional water, if needed, to make a loose paste.

Nutrition information (per serving)

  • Calories: 50
  • Total fat: 3.5 g
  • Sodium: 45 mg
  • Total carbohydrate: 3 g
  • Dietary fiber: 1 g
  • Total sugars: 0 g
  • Protein: 1 g