Quick Hommus Recipe
Traditional Hummus + Pumpkin!

In case you don't know...

...hommus (also spelled hummous, hummus, humus, houmous, hommos, or hummos) is a middle eastern bean spread made from mashed chick peas (garbanzo beans).

Hummous is usually used as a dip for pita bread but it's also great for dipping raw veggies. Hummus can be used in place of other, usual condiments like ketchup and mustard too.

Canned pumpkin (which is different than canned pumpkin pie filling) is super low in calories, is loaded with fiber, and is a great way to seamlessly add vegetables to your diet.

And I'm all about sneaking healthy foods into your diet (and the diet of your family) if necessary:

So why not combine 2 great foods for this pumpkin hummous recipe?!

It's a great recipe to use in the soft/mushy diet stage.

And...In the regular/solid diet stage:

  • Dip raw carrots, jicama, cherry tomatoes, radishes, broccoli, cauliflower, etc. in hummus.
  • Spread on turkey slices and roll up...yummy!
  • Spread on whole wheat crackers and top with sliced turkey, lean ham, or roast beef.
  • Spread on Doctor Kracker's Pumpkin Seed Cheddar Flatbread

    and top with sliced lowfat cheese.

Pumpkin Hommus Recipe


  • 1 15oz can pumpkin
  • 1 15 oz can chickpeas (garbanzo beans)
  • 2 tbsp tahini (also called "sesame seed butter/paste")
  • 2 tbsp fresh lemon juice
  • 1 tsp cumin
  • 1 tsp olive oil
  • salt and pepper to taste
  • 1/8 teaspoon crushed red pepper
  • 1 garlic clove


  • Combine all ingredients in a food processor and process until smooth.

Makes 16 servings.

Per serving: 50 calories, 7 grams carbohydrate, 2 grams protein, 1.5 grams fat, 2 grams fiber

Shortcut: Quick Hummus

Purchase a tub of prepared lowfat hummus and add 1 can pumpkin. Process in a food processor until ingredients are thoroughly mixed.

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