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in Dips & Sauces, Gluten-Free, Plant Based, Snacks · February 19, 2021

White Bean Pumpkin Hummus

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A fun fall season take on the traditional chickpea hummus, this White Bean Pumpkin Hummus is a delicious and nutrient packed snack perfect for dipping. It also makes a light appetizer for thanksgiving meals. This White Bean Pumpkin Hummus made with fried sage may be my new favourite hummus recipe!


This non-traditional hummus dip uses white beans instead of the classic chickpeas and subs peanut butter for the typical tahini. The peanut butter here complements the sweeter flavour of the pumpkin, while the fried sage adds an aromatic herby flavour.

How to make White Bean Pumpkin Hummus:

  1. Add the white beans, pumpkin, spices, peanut butter and lemon juice to a food processor then blend until smooth.
  2. Next, heat a small frying pan over medium heat and add the olive oil. When its hot, add the sage leaves and garlic. Stir fry for about 1 minute until fragrant, stirring constantly to make sure the leaves and garlic don’t burn.
  3. Remove from heat and add to the hummus mixture in the food processor. Blend again until the sage and garlic has been incorporated. You may find the hummus becomes smoother and creamier thanks to the olive oil!
  4. Optional: Fry some extra sage leaves in olive oil in the same pan over medium high heat to reserve for topping.
  5. Enjoy with your favourite veggies, whole grain crackers or pretzels!
pumpkin hummus sage white bean

A healthy seasonal snack or appetizer:

This recipe is perfect for snacking, and provides plant-based protein and lots of fibre to keep you full between meals! It feels a little more indulgent than the typical hummus, making it a great addition to your holiday snacking boards.

Serving suggestions:

  • Carrot sticks
  • Cucumber coins
  • Snap peas
  • Celery sticks
  • Whole-grain crackers
  • Pretzels
  • Pitas

Try out some other pumpkin recipes on the blog:

  • Pumpkin Oatmeal Chocolate Chip Muffins
  • Vegetarian Pumpkin Chili
  • Pumpkin Baked Oatmeal

If you try out this recipe, be sure you leave a comment and rating. It makes all the difference!

pumpkin hummus sage white bean

White Bean Pumpkin Hummus with Fried Sage

Andrea Toole
A delicious savoury pumpkin hummus made with white beans, pumpkin puree and fried fresh sage leaves. A great high protein snack to keep you fuelled between meals.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 1 min
Course Appetizer, Snack
Cuisine American
Servings 8

Ingredients
  

Pumpkin Hummus

  • 1 can (19oz) white beans, drained and rinsed
  • 1/2 cup pumpkin puree
  • 1/2 tsp cumin
  • 1/4 tsp smoked paprika
  • 1/4 tsp sea salt
  • 1 tbsp peanut butter
  • 2 tbsp lemon juice
  • Fresh cracked black pepper

Fried Sage

  • 2 tbsp olive oil
  • 4 large sage leaves, whole
  • 2 cloves garlic, minced

Instructions
 

  • Add the rinsed and drained white beans, pumpkin, cumin, paprika, salt, peanut butter, lemon juice and black pepper to a food processor or blender. Blend until smooth, scraping down the sides as you go.
  • Next, make the fried sage leaves. Heat a small frying pan over medium heat and add the 2 tbsp olive oil. Once hot, add in the whole sage leaves and minced garlic. Pan fry stirring constantly for about 1 minute until fragrant, ensuring the garlic does not burn
  • Pour the oil, fried sage and garlic into the food processor with the pumpkin hummus. Blend again for about 30 seconds until no large pieces of sage remain.
  • Add more salt, pepper, or lemon juice to taste if needed.
  • Optional to top: Chop up a few more sage leaves, and to the same frying pan add a drizzle of olive oil over medium heat and add the chopped sage. Fry for about 1 minute until fragrant, stirring constantly.
  • Scoop out the hummus into a serving dish and top with the additional oil and fresh or fried sage leaves, black pepper and paprika. Serve immediately with whole-grain crackers and raw veggies. Enjoy!

Notes

Store in an airtight container in the refrigerator for 5-7 days.
Keyword appetizer, hummus dip, pumpkin hummus, snack, white bean hummus
Previous Post: « Marbled Banana Bread
Next Post: Maple Mustard Glazed Brie Stuffed Chicken »

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Comments

  1. Susan says

    October 8, 2021 at 11:33 am

    5 stars
    Yum!

    Reply

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Dietitian Tip @thedietitianfeed Simplify eating wi Dietitian Tip @thedietitianfeed
Simplify eating with the balanced meal formula 

Eating well does not need to be complicated. As you may have noticed I talk about meal balance a lot, and for good reason!

Aiming for balanced meals is a simple and easy way to make sure you are getting the right amount of all the nutrients like fibre, protein and vitamins:

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1/4 whole grain or complex carb
+
1/4 protein 
+ 
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As you can see in the video, it does not need to be perfect every time. This is a great guide that you can customize to meet your needs. Comment below if you have any questions!

Like and save this video for later and follow me @thedietitianfeed for more nutrition tips and healthy recipes
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Ingredients: 
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* Juice of 2 limes
* 1/2 tsp red pepper flakes
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* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks. 
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