Healthy Whole Food Roasted Pumpkin Hummus Recipe

Gluten Free
Paleo
Quick Easy
Sides
Snacks
Vegan
Vegetarian
4.5/5
(2932 reviews)
Healthy Whole Food Roasted Pumpkin Hummus
Zylo Recipes

Description

This roasted pumpkin hummus offers a delightful twist on traditional chickpea hummus, presenting a vibrant and wholesome alternative. The recipe begins with chunks of fresh pumpkin and zucchini, roasted to coax out their inherent sweetness and create a deeply flavorful foundation for the dip. The roasting process caramelizes the natural sugars, yielding a rich, subtly sweet, and earthy flavor profile that distinguishes it from standard hummus.

Once roasted to tender perfection, the pumpkin and zucchini are combined with tahini, a sesame seed paste that lends a creamy, nutty undertone. Fresh garlic cloves add a pungent bite, while a generous squeeze of lemon juice brightens the flavors, creating a balanced and harmonious blend. A drizzle of olive oil contributes to the smooth, velvety texture and adds a touch of fruity richness.

The resulting hummus is incredibly versatile. Its smooth and creamy texture makes it an ideal dip for an array of fresh vegetables, such as crisp bell peppers, crunchy carrots, and cool cucumber slices. The sweetness of the pumpkin pairs beautifully with the fresh, clean flavors of the vegetables, creating a satisfying and nutritious snack.

Alternatively, spread it on sandwiches or wraps in place of mayonnaise for a healthier and more flavorful alternative. Beyond snacking, this roasted pumpkin hummus shines as an accompaniment to various dishes. Serve it alongside grilled or roasted meats, such as chicken, lamb, or beef, to add a touch of sweetness and depth.

It also complements Middle Eastern-inspired dishes like kebabs or kofta, enhancing the overall dining experience with its unique flavor profile. The hummus can be stored in the refrigerator for several days, allowing the flavors to meld and deepen further. Its vibrant color and appealing texture make it a welcome addition to any table, perfect for both casual gatherings and more formal occasions.

Preparation Time

Prep Time
10 min
Cook Time
15 min
Total Time
25 min

Nutrition Information

Per 1 portion serving
C
Calories
112 Kcal

C
Carbs
10 g
Fi
Fiber
3 g
Sugar
2 g

P
Protein
3 g

C
Fats
7 g
Saturated Fats 1 g
Unsaturated Fats 5 g

Cholestrol 0 mg
Sodium 170 mg
Potassium 150 mg
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Ingredients

    1.
    Pumpkin
    Pumpkin
    300 g
    2.
    Zucchini
    Zucchini
    300 g
    3.
    Extra virgin olive oil
    Extra virgin olive oil
    4 tbsp
    4.
    Salt
    Salt
    0.5 tsp
    5.
    Garlic, fresh
    Garlic, fresh
    1 clove
    6.
    Tahini
    Tahini
    2 tbsp
    7.
    Lemon juice
    Lemon juice
    2 tbsp
    8.
    Sumac Powder
    Sumac Powder
    0.5 tsp
    9.
    Fresh Parsley for flavoring only
    Fresh Parsley for flavoring only
    2 tbsp

Instructions

    1.
    Preheat your oven to 200C / 400F. Roughly chop the pumpkin and zucchini and place them in a casserole dish. Season with salt, pepper, and 2 tbsp olive oil. Toss to combine and bake for 15-20 minutes until soft and slightly roasted. Let them cool for 5 minutes.
    2.
    Transfer the roasted zucchini and pumpkin to a food processor. Add the garlic, tahini, lemon juice, and remaining olive oil. Blitz for a couple of seconds.
    3.
    Taste and adjust seasoning as desired. If you prefer your hummus silky smooth, process it further. We kept this recipe a little chunky.
    4.
    Transfer the pumpkin hummus to a plate. Swirl with a spoon to spread it. Garnish with sumac powder and chopped parsley, and serve immediately.