Our pumpkin hummus recipe is a delicious and easy-to-make snack, packed with fiber. Bonus: did you know that high-fiber, low-fat foods can actually help prevent your risk of colorectal cancer? It's true! The American Institute for Cancer Research reports that 47 percent of colorectal cancers (annually) are preventable through healthy nutrition - like eating plenty of veggies, fruties and fiber-rich whole grains - as well as maintaining a healthy weight and exercising regularly.
The key to making healthy choices is to find delicious recipes that you enjoy. Pumpkin hummus is one of my favorite hummus recipes! Hummus contains fiber-rich chickpeas as well as healthy fat from tahini and olive oil. It serves as the perfect healthy dip for raw vegetables; one of my favorite things to pack for lunch to get LOTS of veggies in each day. As you'll see below, there are a few twists you can add to flavor the recipe to your preferences. I personally like the version with southwest flavors best.
- 15 ounce can of garbanzo beans, drained and rinsed
- ½ cup canned pumpkin
- 2 tbsp tahini
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 2 cloves garlic, roughly chopped
- ¼ tsp smoked paprika
- 1 tsp salt
- 1 tsp pumpkin seeds (optional)
Add all ingredients, except the pumpkin seeds, to a food processor or blender and blend until smooth. Garnish with a sprinkling of pepitas or pumpkin seeds, if desired. Serve with fresh vegetables such as celery, sugar snap peas or carrots.
Spice It Up!
If you'd like to change up the flavor of this hummus, the options are endless! Here are a few of our favorites:
- Sweet: instead of paprika, add 1 tsp cinnamon, ¼ tsp nutmeg, ½ tsp ground ginger, ¼ tsp salt.
- Southwest: to the normal recipe, add 1 tsp dried oregano, 1 tsp cumin and reduce salt to ¾ tsp.
- Garlic Herb: instead of the paprika, add 1 tsp of a salt free Mediterranean spice blend.
If you would like more information on nutrition for fighting cancer, contact one of the oncology dietitians at The Christ Hospital Cancer Center:
- Sarah Heffron, M.Ed., RD, CSO: 513-585-4340
- Kristen Leavitt, MHA, RDN, CSP: 513-585-4495
- Laura Loch, RDN, LD: 513-585-4250