How to make pumpkin hummus

By Melanie Leyshon

Now that Halloween trick and treaters have carved their pumpkins, healthy cooks can tuck into the leftovers. Make soup, pasta dishes, roasted wedges, or try this simple and satisfying pumpkin hummus. I tasted it at Central Market, a restaurant in Petaluma, California, where it’s served as a starter with a beetroot dip. Or you could serve it as a mash, topped with grilled chicken and a drizzle of pomegranate molasses, as they also do at Central Market.

 
For my first attempt, I roasted the pumpkin, then whizzed it with the classic hummus ingredients - cumin, lemon juice and tahini. It was light and tasty, but lacked oomph. By adding a tin of chickpeas you get a richer texture and flavour. Don’t worry that this defeats the object – you won’t need to add tahini paste and you’ll get double the quantity and more nutrients, as the pumpkin adds a decent hit of vitamin A and antioxidants.

Pumpkin hummus

The ingredients

500g pumpkin, deseeded and cut into wedges

Cooking oil spray

1 x 400g tin chickpeas, drained and liquid reserved

2 garlic cloves, crushed

2tbsp lemon juice

1tbsp ground cumin

Garnish of your choice, such as roasted pumpkin or sesame seeds, or chilli powder

The method

1 Heat the oven to 200°C/180°C/gas 6. Put your prepared pumpkin wedges on a baking sheet, spray with cooking oil and cook in the oven for about 30-40 min until tender.

2 Leave to cool, then cut the flesh from the skin. Discard the skin and pop the flesh into a food processor or blender. Add the drained chickpeas, the garlic, lemon juice and cumin. Blend until smooth, adding the reserved chickpea liquid to get the texture you like. Spoon into serving bowls and garnish with whatever you fancy.

The verdict

Scarily good colour, tasty and nutritious and a good way to use up the seasonal surplus!

How we rate the top seeds

By the HFG experts

Andy Murray is one of the top seeds competing in this year’s Wimbledon – but what about the food kind? If you want some advice on which seeds are winners (and how to add them to meals and snacks to help make your diet healthier), here’s Healthy Food Guide’s top selection…

From omega-3 to zinc and iron, seeds are packed with nutrients, explains HFG expert and nutrition scientist Bridget Benelam. ‘They do have a high fat content (at least 45%) but the fat is the healthy, unsaturated type. It means they’re high in calories, though, so don’t eat too many. When snacking, it’s best to stick to a small handful (around 30g), which has about 175 calories.’

SEEDS WORTH THE MONEY

Flaxseeds/linseeds (pictured)

One of the richest sources of plant-based omega-3 fats, flaxseed also contains phyto-oestrogens (naturally occurring compounds that mimic the female sex hormone oestrogen) – and so may be helpful for easing menopausal symptoms, such as hot flushes. They may also help to relieve constipation.
Try: sprinkling ground flaxseed on to cereal or adding it to smoothies.

Sunflower seeds

These are rich in a variety of nutrients, including zinc to boost your immune system, iron for healthy blood, and magnesium and phosphorus for strong bones.

Try: sprinkling on to soups, stews and tagines.

Pumpkin seeds

In China, pumpkin seeds are used to prevent prostate problems, specifically a condition called benign prostatic hypertrophy (BPH), which causes an enlarged prostate gland to press on the urethra and affect urinary flow. This may be because they contain a naturally occurring compound called beta-sitosterol, which German research found improved urinary flow in patients with BPH when given in concentrated doses. Whether there’s enough in a handful of pumpkin seeds to have the same effect needs more research. Regardless, just like sunflower seeds, pumpkin seeds are a powerhouse of nutrients including protein, vitamins and minerals.

Try: sprinkling on to summer salads or over your porridge.

Chia seeds

Chia is the highest combined food source of omega-3, fibre and protein and is loaded with vitamins, antioxidants and minerals – some reports claim it’s the richest plant source of omega-3 fats. It boosts energy, concentration and memory, balances blood sugar, relieves joint pain and aids weight loss and heart health. Chia has a mild flavour, making it a versatile ingredient.

Try: scattering over salads, cereals or yogurt, or adding to baked products, such as muffins or bread. When mixed with water chia forms a gel, which you can use to blend into soups, stews or smoothies.

BUT WATCH THE HYPE!

Seed and nut bars

‘Some so-called “healthy” cereal bars containing seeds, nuts and honey are very high in fat and sugar, so always check the label,’ warns Bridget.