Appetizers, Freezes Well, Vegetarian

Yield: About 4 cups

6 cloves garlic (about 2 Tbsp minced)
1/4 cup fresh parsley or cilantro leaves
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1/4 cup tahini (sesame paste)
1/4 cup lemon juice (preferably fresh)
2 Tbsp extra virgin olive oil
1 can (15 oz/425 mL) canned pumpkin (about 2 cups)
2 tsp cumin (or to taste)
1 tsp salt (or to taste)
1/4 tsp smoked or Hungarian paprika
1/4 tsp cayenne pepper
1 to 2 tsp pure maple syrup (or to taste)
Pumpkin seeds, for garnish

  1. In a food processor fitted with the steel blade, process the garlic and parsley until finely minced, about 10 seconds. Add the chickpeas and process until puréed, about 18 to 20 seconds. Add remaining ingredients except the pumpkin seeds and process until very smooth, about 2 minutes. If the mixture is too thick, add a little water.
  2. Transfer the puréed pumpkin mixture to a bowl, cover, and refrigerate overnight for maximum flavor. Garnish with pumpkin seeds at serving time.

Keeps about 1 week in the refrigerator. Freezes well for up to a month.

19 calories per Tbsp, 2.4 g carbohydrate, 0.5 g fiber, 1 g protein, 0.9 g fat (0.1 g saturated), 0 mg cholesterol, 52 mg sodium, 30 mg potassium, 0 mg iron, 6 mg calcium

Chef’s Secrets

  • Skinny Dip! This hummus is delicious as a dip served with raw vegetables or toasted pita wedges. It’s also scrumptious as a spread on grilled pita bread and sandwiches.
  • Wrap-ture! When making wraps, spread tortillas with hummus instead of mayonnaise.
  • Frozen Assets! Freeze in 1 cup containers. When needed, thaw overnight in the refrigerator and stir before serving.

This recipe is featured in these books & articles

Norene’s Healthy Kitchen

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