Easy oil-free pumpkin hummus – tradition with a twist!

This oil-free pumpkin hummus made with roast pumpkin is a delicious autumn take on traditional paste from chickpeas! It is full of flavor and paired with freshly baked bread is a sandwich to die for this Autumn!

Looking for an interesting but tasty twist on classic hummus? Try this oil-free pumpkin hummus! This creamy and flavourful dip combines chickpeas’s earthiness with pumpkin’s subtle sweetness, resulting in a unique and satisfying snack or appetizer.

Simple oil-free pumpkin hummus recipe

This oil-free pumpkin hummus is a mix of traditional hummus ingredients and the seasonal charm of pumpkin. It’s perfect for those who love the creamy texture of hummus but want to infuse some autumnal vibes into their dip recipe archive. It’s so easy to make, healthy, delicious and takes just 10 minutes to make from start to finish. Not only is it cheaper to make your own hummus, but you control the quality of ingredients that go into it.  So, there are no weird preservatives or fillers in your dip.

What is hummus?

Hummus is a creamy and flavourful Middle Eastern dip or spread made primarily from cooked and mashed chickpeas, blended with tahini (sesame seed paste), lemon juice, garlic, and various seasonings. It has a smooth, velvety texture and is often served as a dip with pita bread, vegetables, or chips. Hummus is renowned for its savory and slightly nutty taste, making it a popular and nutritious choice for snacks, appetizers, or accompaniments to a variety of dishes. It’s also a staple in many Mediterranean and Middle Eastern cuisines. If you are looking for a traditional hummus I have a few friends who have great recipes including my own oil-free version:

Oil-free

Tahni free

Original Authentic

Why You Will Love This Recipe:

Unique flavor: The addition of pumpkin adds a slightly sweet and nutty flavor, elevating the taste of traditional hummus.

Creamy texture: This hummus has a velvety-smooth consistency that’s perfect for dipping or spreading.

Healthy twist: It’s plant-based, packed with protein, and offers the nutritional benefits of chickpeas and pumpkin.

Seasonal: Great for fall gatherings and holiday parties, it adds a touch of festivity to your table.

Why It Works:

This oil-free pumpkin hummusworks because it combines the creaminess of chickpeas and tahini with the subtle sweetness of pumpkin, resulting in a harmonious flavor profile. The blend of garlic, spices, and lemon juice adds depth and complexity to the dip.

Ingredients with Possible Substitutes:

Chickpeas you can use pre-soak dried chickpeas overnight and cook them the next day, or use canned cooked chickpeas. I prefer cooking my own chickpeas but if I am short on time or forget to cooked them I definitely would use canned

Pumpkin puree –make your own pumpkin puree as I did , or buy a can of ready-made pumpkin puree. However here in Ireland, canned pumpkin would be very hard to find. Besides making it at home is SO easy though!

Tahini –Sesame paste. This is the ingredient that I would not skip as that makes your hummus really creamy! If you don’t have tahini, you can either make your own by grinding sesame seeds in a food processor.

Lemon juice – I do never skip lemon juice! The acidity gives a depth of flavor to the hummus, it’s so important. I add a good bit amount of it as I love my hummus tangy but adjust to your liking.

Garlic – I love garlic however in my hummus I prefer a subtle taste of the garlic. I suggest that you add one small clove of garlic, have a taste and see if you would like to add more.

Cumin – cumin adds a warm and earthy flavor to hummus. It has a slightly nutty and peppery taste, which complements the creamy and mild flavors of chickpeas and tahiniSalt and hot chili – the chili can be omitted if you like. But it’s great in this recipe! You can also add smoked paprika, it tastes great. Cumin is known for its digestive properties. It can help reduce gas and bloating, which can be associated with eating legumes like chickpeas. Including cumin in hummus can make it more digestible for some individuals.

Key ingredients

Chickpeas: You can use canned or cooked chickpeas. If you run out of chickpeas, you can use other legumes like white beans work as substitutes. Just keep in mind that the flavor will change.

Pumpkin: Canned or roasted pumpkin can be used. Butternut squash or sweet potato are suitable alternatives. I used leftover pumpkin from dinner I had during the week.

Tahini: If you’re out of tahini, almond butter or cashew butter can be substituted, but to be honest I would go and buy the tahini to make hummus 😉

Possible Supplies Needed:

Blender or food processor

Can opener

Measuring cups and spoons

Instructions:

Drain and rinse the chickpeas.

In a blender, combine tahini and lemon juice, blending until creamy.

Add chickpeas, garlic, pumpkin, and spices, and blend until smooth.

Slowly add ice water until you achieve your desired consistency.

Season with salt and pepper to taste.

Serve with toasted pumpkin seeds on top for added texture.

Expert Tips for perfect oil-free pumpkin hummus:

For an extra smooth hummus, peel the chickpeas before blending.

Adjust the amount of water for your preferred thickness.

Let the hummus rest in the fridge for a couple of hours to allow flavors to meld.

Variations, flavor enhancers, toppings:

Drizzle with olive oil and sprinkle with fresh herbs like parsley or cilantro.

Add a pinch of chili flakes for a spicy kick.

Top with toasted pumpkin seeds for added crunch.

What To Serve Your Oil-free Pumpkin Hummus With?

Traditionally hummus is eaten with bread. I recommend you pair this roasted pumpkin hummus with freshly baked bread… OMG! It is absolutely phenomenal! Crackers.

Veggie sticks (celery, cucumber, carrot).

Frequently Asked Questions and Answers:

Can I make this oil-free pumpkin hummus in advance?

 Yes, it can be prepared ahead and stored in the fridge for up to 4-5 days.

Is this recipe gluten-free?

Yes, it’s naturally gluten-free.

Storage:

Store your Plant-Based Pumpkin Hummus in an airtight container in the refrigerator for up to 4-5 days.

Adjustments for Dietary Restrictions:

Vegan: This recipe is already vegan-friendly.

Nut-Free: Substitute tahini with sunflower seed butter or omit it altogether.

Other recipes you might like:

Lemon tarts

Chocolate chip cookie or one

Cinnamon roll or ONE!

If you try this recipe for an Oil-free pumpkin hummus, feel free to leave me a comment and a star rating. And if you share a photo of your healthy and delicious soup on Instagram please tag me at @pronouncedand use hashtag #pronounced as I LOVE seeing your remakes! HAPPY COOKING 🍽️!

💡 Fun facts:

• Yellow-orange flowers that bloom on the pumpkin vine are edible.
• The heaviest pumpkin on record weighed more than 2,000 pounds!
• People of Ireland traditionally carved turnips to ward off evil spirits. When the Irish immigrated to the US, they found that it was a lot easier to carve pumpkins. Thus, the tradition of carving pumpkins began!