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Embrace the fall with a healthy, nutritious and easy to make snack: Pumpkin hummus!  It’s a great source of protein, that’s high in fiber and low in calories.

Pumpkin seeds are filled with zinc, which supports the immune system, and manganese for healthy bones. Like other bright orange-, yellow- or red-colored foods, canned pumpkin is packed with carotenoids, providing the body with powerful antioxidants and anti-inflammatory nutrients.

All of this from a vegan treat!

Enjoy this traditionally as a dip or use it as sandwich filling on whole-grain bread with mixed greens and tomatoes:



1 (15 ounce) can pumpkin puree

1 15oz. can organic garbanzo beans, drained & rinsed

1/4-1/2 cup tahini

1/4 cup fresh lemon juice

2 tablespoons olive oil

1/8 teaspoon cayenne

1/2 teaspoon paprika

1 teaspoon ground cumin

1 teaspoon sea salt

Garnish: large sea salt flakes, olive oil, paprika

1/2 cup pumpkin seeds, toasted



  1. Process garlic, pumpkin, garbanzo beans, tahini, lemon juice, olive oil, cayenne, paprika, cumin and salt in food processor until smooth.
  2. Adjust spices and salt to taste.
  3. Garnish with sea salt flakes, olive oil drizzle and paprika.
  4. Top with pumpkin seeds and serve with pita or tortilla chips.

photo credits: nicole gulotta

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