Roasted Pumpkin Hummus
Because it’s pumpkin season, and because pumpkin goes in so many dishes, hummus included. A good olive oil takes it to another level, and a sprinkle of toasted pumpkin seeds puts the final touch on this popular dish.
Behind the Bite
Pumpkin is rich in beta-carotene, and the olive oil it roasts in helps your body absorb it. Chickpeas and pumpkin seeds complement each other, offering a more complete protein than either alone. And the vitamin C from the lemon helps your body absorb more of the plant-based iron in the chickpeas.
The recipe
Roast the pumpkin
Preheat the oven to 220C with ventilation.
Peel and cut the pumpkin (or butternut squash) into medium-sized cubes.
Use a large bowl to toss the cubes with olive oil, a grind of pepper and a pinch of salt.
Spread them on a lined baking tray and roast for about 30 minutes, until golden and caramelized on the edges.
Simmer the garlic
Peel and finely chop the garlic cloves.
Place them in a small bowl, add a pinch of salt and 1 teaspoon of olive oil, and toss gently. Let it rest for about 10 minutes to infuse.
Transfer the garlic and oil to a small, thick-bottomed saucepan and add 150 ml of water.
Bring to a boil, then reduce the heat and simmer for about 15 minutes.
Toast the pumpkin seeds
Toast the pumpkin seeds in a thick-bottomed pan for 3-4 minutes, until fragrant.
Prepare the hummus and serve
In a blender (or food processor), add the chickpeas with about 100 ml of their liquid (from the can, or your cooking water), olive oil, roasted pumpkin, toasted pumpkin seeds, simmered garlic (you can add one or two tablespoons of its cooking liquid), lemon juice, a pinch of salt and a grind of pepper. Blend on medium-low speed for about 1 minute, until you get a smooth, creamy texture.
Finish with a drizzle of olive oil and a sprinkle of toasted pumpkin seeds.
Enjoy.
A Word on Technique
Roasting the pumpkin instead of boiling it concentrates its sweetness and keeps the purée from turning watery, which matters in a hummus. Simmering the garlic first softens its raw bite, so you get the flavor without the sharpness.
INGREDIENTS
For two servings
ORGANIC OR “BEST YOU CAN GET”
Canned chickpeas - 250 grams (you can also boil dried chickpeas yourself)
Pumpkin - 300 grams (peeled)
Garlic - 3-4 cloves
Pumpkin seeds - 20 grams
Lemon juice - 10 ml
Extra virgin olive oil - 20 ml
A grind of pepper
A pinch of salt
Nutrition Facts - hummus only - (per portion, estimated)
Energy ~ 383 kcal,
Proteins 16 g, Fats 18 g, Carbs 45 g,
Fibers 13 g, Cholesterol 0 mg
