Pumpkin Hummus

This pumpkin hummus is sure to please any time of year, and it looks great on veggie or charcuterie boards. Reserving the garbanzo bean liquid allows you to adjust the texture of the hummus to your preference. Pumpkin puree has a light flavor naturally and doesn’t overwhelm. Top with pepitas, fresh herbs, or extra garlic before serving. 

Pumpkin is a great source of beta-carotene, fiber, and other vitamins and minerals. It’s also low in fat and calories, making it a great addition to sauces, smoothies, and dips! It functions in these recipes much like any other thickener such as yogurt or cream without being heavy and full of calories. “Pumpkin is a powerhouse food that is low in calories and high in many health-promoting phytochemicals,” says Kiran Campbell, a registered dietitian nutritionist in Michigan. “A few nutrients that make pumpkin especially beneficial are potassium, vitamin A, vitamin C, and fiber.” It also provides about 10 percent of the daily requirement of potassium, which is great for muscles and recovery from exercise.

If you’re trying to move to a more plant-based diet, you can substitute pumpkin for eggs, oil, or butter in many recipes pretty easily. Add 1/4 of a cup of pumpkin to replace one egg. To substitute for butter, use 3/4 the amount of Organic Pumpkin Puree for each amount of butter, so 3/4 of a tablespoon pumpkin for 1 tablespoon of butter. You can also substitute just half the butter for Organic Pumpkin Puree. In recipes that call for butter and sugar to be creamed, fold in pumpkin after creaming. In cream sauces, substitute some of the heavy cream and butter in your Alfredo sauce recipe with pumpkin puree. What’s your favorite way to use pumpkin? Let us know in the comments!