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White Bean Pumpkin Hummus

You may think pumpkin doesn’t belong in hummus…until you try this! Pumpkin is not the star flavor in this recipe, it’s the smoky flavor from the seasonings; however, since pumpkin is a vegetable, it adds volume and nutrition to the serving while keeping the calories low. Serve this with raw vegetables or your favorite whole grain cracker. The color is so festive, this makes a great holiday appetizer that is a smart choice for your health. Enjoy!


1 (15 oz) can cannellini (or other white) beans, drained and rinsed

1 cup canned pumpkin puree (not pie filling)

2 Tbsp. Tahini paste

3 Tbsp. fresh lemon juice

¾ tsp. ground cumin

½ tsp. smoked paprika 

1/8 tsp. kosher salt

5 garlic cloves


Place all ingredients in a food processor or blender; process until smooth. Makes 12 servings.

Nutrition Facts (1 serving is 3 Tbsp.):

Calories 56                              Total Carbohydrates 7.7 g

Total Fat 1.5 g                        Fiber 2.7 g

Saturated fat 0.2 g                 Sugar 0.8 g

Cholesterol 0.0 mg                 Protein 2.6 g

Sodium 61.7 mg                     Potassium 3.9 mg      

Vitamin A 46.7%                     Vitamin C 3.1%          

Calcium 3.5%                          Iron 6.6%

* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.