A healthy snack featuring fall’s favorite ingredient
One of the most beloved flavors of fall is also incredibly healthy, according to Cape Cod Hospital Clinical Dietician Rachel Songer, RD.
“Pumpkin is a great source of vitamins and minerals,” she said. “It has vitamin C, potassium, vitamin E, and iron. It’s also very high in vitamin A.”
In addition, it has fiber and protein as well as a lot of antioxidants that help protect against free radicals. Free radicals can do damage to your body and increase your risk for diseases like diabetes, heart disease and cancer.
“So of course, we want plenty of antioxidants in our diet,” Songer said. “Pumpkin is a great vegetable to add to your diet and it’s very versatile.”
Some of her suggestions for adding more pumpkin to your diet are to eat it as a dip for crackers or veggies or use it as a spread for wraps and sandwiches.
This recipe for pumpkin hummus is both delicious and a great way to add more goodness to the pumpkin. It uses chickpeas, which Songer said are an excellent source of fiber and protein. They are also high in iron and zinc. The tahini in the recipe is a healthy fat that adds some protein as well.
“The three mixed together is very nutrient-dense,” she said. “Pumpkin hummus provides a lot of vitamins, minerals and antioxidants, so it’s just a really healthy snack.”
It’s also kid-friendly. Songer’s 4-year-old son loves hummus in any flavor. He likes to dip pretzels, crackers and raw carrots in it.
For the recipe, I roasted a two-and-a-half-pound sugar pumpkin in the oven to add a layer of caramelization and flavor, but you can easily substitute a can of 100 percent pure pumpkin (not pumpkin pie mix, which has other ingredients besides just pumpkin). I pared it with warm naan dippers, but it would also be good with pita bread, crostini or raw vegetables to dip.
Pumpkin Hummus
Serves 8, as an appetizer
2 to 2 1/2-pound sugar pumpkin or one 15-ounce can of pure pumpkin
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
15 ounce can chick peas, drained and rinsed
1/3 cup tahini
1/2 lemon, juiced
2 tablespoons water
Preheat oven to 375 degrees. Cut the top off of the pumpkin and cut it into quarters. Scrape the interior of the pumpkin with a spoon to remove the seeds and stringy interior. Drizzle olive oil over the pumpkin quarters and rub it on the interior and cut sides. Lightly season with kosher salt. Bake at 375 degrees for an hour and 15 minutes, until tender. Let cool and then scrape the flesh off of the skin. You should have about 2 cups. (Or skip this step and use one 15 ounce can of pure pumpkin).
In a large food processor, combine the chickpeas, tahini, lemon juice and water. Pulse until ingredients are blended. Add pumpkin and blend again until smooth.
Garnish:
1 tablespoon extra-virgin olive oil
1 sprig fresh rosemary
1 clove of garlic, minced
1/2 cup kalamata olives, pitted
Heat the olive oil in a small skillet over medium heat until it shimmers. Add garlic and rosemary sprig and sauté until garlic is tender, about 3 minutes. Toss the olives with the flavored oil until they are coated. Spoon the garnish on top of the hummus and serve with naan, pita bread, crackers or crostini.
