Pumpkin Hummus

Why It Works

When you’re craving Fall flavors but don’t want to indulge in processed junk foods that commercialize the season, this hummus will satisfy. It’s creamy, savory‑sweet, and packed with fiber and plant protein. Pumpkin has surprising health benefits, adds richness without oil, and the spices make it warm and cozy without turning it into dessert.

Pumpkin pie spice works really well here — just a small amount adds warmth and depth. This would pair wonderfully with brown rice or quinoa and roasted veggies for a filling Autumn meal; go ahead and sprinkle some pepitas on top for crunch and extra nutrients.

Ingredients

1 can (15 oz) chickpeas, drained

1 cup pumpkin purée

2 tbsp tahini

2 tbsp lemon juice

1 tbsp maple syrup

1 tbsp soy sauce

1 tsp garlic powder

1 tsp onion powder

½ tsp pumpkin pie spice

Salt to taste

Water as needed for blending

Instructions

Add all ingredients to a blender or food processor. Blend until smooth, adding water a tablespoon at a time until you reach your preferred texture. Taste and adjust seasoning — more pumpkin pie spice for warmth, more lemon for brightness. Chill for at least 30 minutes to let the flavors settle.

How to Use It

Use it as a dip, a spread, or a bowl component. It’s great on wraps, toast, roasted veggie plates, or grain bowls. It keeps 5–6 days in the fridge and freezes well if you want to batch prep.

Nutrition (per ¼‑cup serving)

Calories: ~95 Protein: ~4g Carbs: ~15g Fat: ~3g Fiber: ~3g Sodium: ~180mg *

*Nutrition counts are estimates. Please use your own nutrition tracker if your goals or health condition require a high degree of accuracy.