Pumpkin Hummus

Number of Servings: 10 (82 g)
Active Time: 5 min.
Total Time: 10 min.

The only difference between this dish and any classic hummus is pumpkin. Savory and rich, it’s a pleasure to eat. The pumpkin serves primarily to provide appealing color and additional nutrients.


  • 4 (6") whole wheat pitas, each cut into 8 wedges
  • Cooking spray
  • 2 Tbsp. tahini
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. ground cumin
  • 1 tsp. olive oil
  • ¾ tsp. salt
  • ⅛ tsp. ground red pepper
  • 1 (15 oz.) can pumpkin
  • 1 garlic clove, chopped
  • 2 Tbsp. chopped fresh flat-leaf parsley

    *Optional Garnishes:

    • 1 Tbsp. pumpkin seed kernels, toasted


  1. Preheat oven to 425°F.
  2. Place pita wedges on baking sheets; coat with cooking spray. Bake until toasted (6 minutes).
  3. Place tahini and next 7 ingredients (through garlic) in a food processor, and process until smooth. Add parsley; pulse until blended.
  4. Spoon hummus into a serving bowl; sprinkle with pumpkin seed kernels, if desired. Serve with pita wedges.

*Optional garnishes have not been included in the rating of this recipe.

Nutrition Facts

10 servings per container

Serving Size 82 g

Amount per serving
Calories 115
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0.5g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg 0%
Sodium 290mg 13%
Total Carbohydrate 18g 7%
Dietary Fiber 4g 14%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 4g
Vitamin D 0mcg 0%
Calcium 66.9mg 6%
Iron 1.7mg 10%
Potassium 180mg 4%
Vitamin A 334.7mcg 35%
Vitamin C 4.2mg 4%
Vitamin E 0.6mg 6%
Vitamin K 19.4mcg 15%
Thiamin 0.2mg 15%
Riboflavin 0.1mg 8%
Niacin 0.4mg 0%
Vitamin B6 0mg 0%
Folate 9.8mcg 2%
Vitamin B12 0mcg 0%
Biotin 0mcg 0%
Chloride 15.7mg 0%
Pantothenate 0.2mg 0%
Phosphorus 39.8mg 4%
Iodine 0mcg 0%
Magnesium 13.3mg 4%
Zinc 0.2mg 0%
Selenium 1.3mcg 2%
Copper 0.1mg 10%
Manganese 0.1mg 4%
Chromium 0mcg 0%
Molybdenum 0mcg 0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Pumpkin, Whole Wheat Pita (whole Wheat Flour, Water, Wheat Gluten, Yeast, Contains 2% Or Less Of The Following: Canola Oil, Sugar, Salt, Oat Fiber, Guar Gum, Cellulose Gum, Acacia Gum, Dextrose, Calcium Sulfate, Microcrystalline Cellulose, Wheat Starch, Sorbitol, Magnesium Stearate, Calcium Propionate (preservative)), Lemon Juice, Tahini (ground Sesame), Parsley, Olive Oil, Salt, Garlic, Cooking Spray (canola Oil (adds A Trivial Amount Of Fat), Palm Oil (adds A Trivial Amount Of Fat), Coconut Oil (adds A Trivial Amount Of Fat), Lecithin From Soybeans (non Stick Agent), Dimethyl Silicone (for Anti-foaming), Rosemary Extract (preservative)), Cumin, Cayenne Pepper.

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