Mediterranean Pumpkin Hokkaido Hummus

The Mediterranean Pumpkin Hokkaido Hummus is a colorful dip. It is made with roasted pumpkin, chickpeas, tahini, garlic, lemon juice, and olive oil. It is full of a sweet and nutty taste. This recipe is easy to prepare for a healthy snack. You can easily keep it in a container for 2 months for the best taste and texture. They contain 150 kcal,9 g net carbs, and 4 g protein in one serving. They get ready to be prepared in 45 minutes. Serve this Mediterranean Pumpkin Hokkaido Hummus with Roasted chicken, Grilled vegetables, and Carrot sticks.

STATS:

• Total time: 45 minutes
• Serving size:  ¼ cup
• Servings: 6
• Calories: 150 kcal
• Cuisine: Mediterranean
• Course: Appetizer, Snack
• Cook time: 30 minutes
• Prep time: 15 minutes
• Diet: Mediterranean, Vegetarian, Gluten-Free
• Serving: 6 portions

EQUIPMENT:

• Baking tray
• Parchment paper
• Knife
• Measuring cups & spoons
• Food processor
• Mixing spatula
• Serving bowl

INGREDIENTS:

ROASTED PUMPKIN:

• 1 small Hokkaido pumpkin, cubed
• 50 g cooked chickpeas
• 2 tbsp extra virgin olive oil
• Salt and black pepper
• Half  tsp ground cumin

HUMMUS:

• 100 g cooked chickpeas
• Half red onion
• 3 tbsp tahini
• 3 tbsp extra virgin olive oil
• 2 garlic cloves
• Juice of ½–1 lemon
• 1 tsp ground cumin
• 50 ml water
• Salt and black pepper

INGREDIENT NOTES:

HOKKAIDO PUMPKIN:

• It will give the hummus a naturally sweet flavor. It also provides a creamy texture and a beautiful orange color to the hummus. Butternut squash is a good alternative and provides a similar sweet flavor and smooth texture, as per your choice.

CHICKPEAS:

• The chickpeas will give the hummus a thick and creamy texture. They also provide a nutty flavor in the recipe. You can use cooked or canned chickpeas, as they work best in the recipe. The butter beans are a good substitute in this recipe and also provide a smooth, creamy texture.

EXTRA VIRGIN OLIVE OIL:

• Extra virgin olive oil adds a rich, smooth flavor. It also helps to make the hummus creamy. Avocado oil is a good alternative and works well in this recipe, as per your preference.

LEMON JUICE:

• The lemon juice gives a fresh, tangy flavor that balances the natural sweetness of the pumpkin and makes the hummus taste lighter. Fresh lime juice is a good alternative and gives a similar taste as per your choice.

INSTRUCTIONS:

1.  First, heat up your oven and slice the pumpkin into little cubes . Take out the seeds and put them on a baking tray.
2. Now add the cooked chickpeas, olive oil, salt, black pepper, and cumin, and mix them well.
3. Bake them for 30 minutes, until the pumpkin gets soft and light golden. Let it cool a little.
4. Now put the cooked chickpeas, red onion, tahini, olive oil, garlic, lemon juice, cumin, salt, and black pepper in a food processor and blend them.
5. Now add the water slowly until it becomes smooth and creamy
6. Then add the roasted pumpkin and chickpeas and blend again until all is mixed well.
7. You can add more lemon juice, salt, or olive oil if needed, and add a little water if it is too thick.
8. Lastly, put the hummus in a bowl, garnish it with fresh parsley, and serve.

TIPS:

• Use fresh lemon juice for a better taste.
• Add the water slowly to prevent the hummus from becoming thin.
• You should use a food processor for a creamy and soft texture.
• Adjust the garlic and cumin as per your taste in the recipe.

STORAGE INFORMATION:

FRIDGE:

• Add the pumpkin hummus in a container and store them for 4 days.

FREEZER:

• You can also keep it in a container for 2 months, so it will give the best taste and texture.

FAQs:

Can I use butternut squash in this recipe?

• Yes, you can use Butternut squash, as it also works well in the recipe, as per your choice

Do I need to peel Hokkaido pumpkin?

• No, you don’t need to peel it, as its skin becomes soft after cooking.

Is it possible to prepare this hummus ahead of time?

• Yes, you can prepare it one day before and keep it in the fridge.

NUTRITIONAL INFORMATION:

Calories: 150 kcal

Total Fat: 10 g

Saturated Fat: 1.5 g

Protein: 4 g

Total Carbs: 13 g

Net Carbs: 9 g

Fiber: 4 g

Iron: 1.5 mg

Vitamin A: 3,000 IU

Calcium: 35 mg

Sodium: 180 mg

Potassium: 250 mg

Serving Size:¼ cup

Servings: 6