Pumpkin Hummus

October is one of my absolute favorite months and always has been. I love that it brings refreshingly cool temperatures and causes the leaves to turn bright orange and red. I love the festive activities like pumpkin carving, crafting and apple picking. And I especially love that there’s no shortage of apple- and pumpkin-laced goodies.

Although we often think of pumpkin in desserts, there are so many other ways to enjoy this healthy fall fruit. In addition to being a tasty pie filling, pumpkin flesh (and seeds) are practically a super food with all of the good-for-you vitamins and nutrients they contain.

Pumpkins are loaded with vitamins A, C and E, which are extremely beneficial for healthy, glowing skin. They’re also high in magnesium, potassium, zinc, and fiber, as well as beta carotene and cancer-fighting antioxidants.

Pumpkins also have anti-inflammatory properties and have been found to help prevent prostate cancer, kidney stones and even depression. Other surprising health benefits include improved bone density and digestion and lower cholesterol. In other words, pumpkin is a super fruit that should no doubt become a staple in your diet this fall.

To reap the benefits of pumpkins, snack on plenty of pumpkin seeds in granolas and trail mix, and dig into other pumpkin-rich healthy foods like pastas, breakfast dishes like pancakes, waffles and muffins, and this delicious and Savory Pumpkin and Sage Hummus. It brings all of the flavors of fall into one incredibly healthy dip that’s a perfect party appetizer, spread for sandwiches, or as a fiber- and protein-rich snack alongside vegetables and pita.

Pumpkin and Sage Hummus

vegan friendly | yields ~ 16 2 Tbsp servings


  • 1 can chickpeas partially drained (discard about 1/3 cup liquid)
  • 1/2 cup pumpkin puree
  • small bunch of fresh sage, minced (About 2 Tbsp)
  • 1/2 Tbsp minced garlic
  • juice of one lemon
  • 1/2 tsp salt
  • 1/4 cup tahini (sesame paste)

Method | Place all ingredients in a food processor or blender and mix until smooth. Taste and adjust seasonings to suit your preference. Serve with pita, chips or mixed vegetables.

This recipes yields one large batch that divides up into about 16 2 Tbsp servings. Per serving it contains approximately 87 calories, 4 g fat, 0.6 g saturated fat, 9 g carbohydrates, 3 g fiber, 1.7 g sugar, and 3.2 g protein.

By Dana Shultz

Craving More Tempting Fall Treats? Try:

Pumpkin Spice Protein Balls

Cinnamon Raisin Popcorn

Pumpkin Pancakes

Images by Dana Shultz for DietsinReview.com

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