There is a reason (or many) why HUMMUS, a traditional middle-eastern dip, is now increasingly a staple healthy food in many cultures around the world.
First and foremost, I believe it’s because of hummus’ creamy delicious taste and ability to pair well with many foods. But apart from that, it has a ton of nutritional benefits which makes it an ideal healthy snack / dip.
I also personally love that its extremely versatile, and I enjoy making different versions like my Beet Hummus, Basil Hummus, Avocado Hummus and Detox Zucchini Hummus.
So why is Hummus so healthy?
The two main ingredients - Chickpeas and Tahini (sesame seed paste) – are both very rich in nutrients, healthy fats, fiber, healthy carbs and sources of plant-based protein. So it makes for a highly nutrient-dense food that fills you up and helps boost your metabolism.
Did you know that 1 cup of cooked chickpeas contains almost 1/3 of an adult’s daily recommended protein and fiber consumption (1 cup cooked chickpeas contains approximately 15g of protein and 12g of fiber)? This makes it a great food to keep you satiated and promote weight-loss.
Chickpeas are also rich in: iron, magnesium, B-vitamins, potassium and calcium (all of which support heart health) and rich in antioxidants (which help prevent disease and keep you healthy for longer).
Tahini is an excellent source of copper, manganese, zinc, iron, magnesium, calcium, selenium and some B-vitamins. It also contains tons of healthy fats, as well as some protein and fiber. GET AMAZING RECIPES WITH TAHINI HERE.
Pumpkin Hummus - A holiday twist on hummus
And as I’m writing this article during Thanksgiving – Christmas season, I decided to share a new, easy and super healthy version of homemade hummus that I tried this week and am loving - and is perfect for your next family dinner/event (for which I got inspired by CLEAN Program’s recipe and As Easy As Apple Pie’s Pumpkin Hummus recipe, and created my own version).
Additional Benefits of my Pumpkin Hummus
Using pumpkin in the recipe adds a ton of nutrition (and I ended up using less oil than I generally use for hummus, no oil actually except for drizzling on top). Pumpkin, Butternut Squash and ripe Acorn Squash are all similar in nutrients and equally delicious. They are very high in beta-carotene, which our body converts to Vitamin A, and uses to boost our immune system, strengthen our eyesight, as well as our skin, nails, bones, and more. I also love these orange squashes because they provide a bit of sweet healthy starches that have proven to help avoid sugar cravings – and don’t spike your blood sugar thanks to all the healthy fiber.
Speaking of fiber, the high dose in Pumpkin (and similar orange-flesh squashes) helps to keep our digestion strong and supports weight loss by making us feel full quicker. Combined with the additional fiber in chickpeas and sesame seeds, this Pumpkin Hummus is amazing for your digestive health, waistline, helps lower your “bad” cholesterol and keep you healthy for the holidays.
NOTE: for easier digestion, I prefer to buy dried chickpeas, and I leave them soaking with a pinch of baking soda anywhere from 12 – 18 hours, rinsing and changing the water every 4-6 hours (except overnight which I leave in the fridge for about 8 hours). I then cook them until soft, adding a piece of Kombu seaweed to the water which adds minerals and, together with the soaking process, helps make the chickpeas easier to digest.
I hope you enjoy the recipe, and please share with me pictures when you make it!
My Holiday Pumpkin Hummus Recipe
INGREDIENTS
1 ½ cups cooked chickpeas (or 1 can, drained and rinsed)
1 cup pureed/mashed pumpkin or orange squash of choice (I prefer homemade, otherwise use canned pumpkin puree)
2 - 3 tablespoons tahini (I used 2 ½ and was perfect, but option to add ½ tbsp less or more)
2 (small) garlic cloves
2 tablespoons lemon juice (or about 1 lemon)
½ teaspoon paprika
¼ teaspoon cumin
¼ teaspoon pumpkin pie spice (can also use just cinnamon)
½ teaspoon sea salt
To garnish: chopped parsley, sesame and/or pumpkin seeds, paprika, extra virgin olive oil
INSTRUCTIONS
Place all the ingredients into a food processor and blend until smooth and creamy. Taste and adjust seasonings. If too thick, add a drizzle of extra virgin olive oil and/or ½ tbsp more lemon juice.
Serve the pumpkin hummus in a shallow bowl, drizzle with extra virgin olive oil, garnish with sesame seeds and/or pumpkin seeds, chopped parsley and paprika.
Serve immediately or cover and refrigerate for up to 5 days.
Give this recipe a shot and take it to your next Holiday Dinner; it’ll be a crowd pleaser and help keep you and your family healthy. Please share with others and send me comments/pictures if you made it!
images from lovemysalad and lazycatkitchen respectively