You are here

RECIPE: Lebanese Pumpkin Hummus

The bright orange color of a pumpkin isn’t just to signify that Halloween has arrived, but it also indicates the beta-carotene and vitamin A present. Pumpkins are also packed with potassium and are 90% water, which makes it a great superfood to experiment with.

Pumpkin seeds can also be roasted and eaten as a snack. The gourd can also be used to make soups, pies and breads but is also used in many other ways. One way we have highlighted here, is Lebanese Pumpkin Hummus.

To try this fiber-packed super snack, you will first need a pumpkin. Choose one with one to two inches of stem left. Pumpkins with soft spots and blemishes should be avoided, as they are not as good. A heavy pumpkin is best, but shape does not matter.

Lebanese Pumpkin Hummus

Serves 4

  • 1 ea, Garlic cloves, peeled
  • ½ tsp Lemon Juice
  • 1 Tbsp Olive Oil
  • 1 Tbsp Chili Powder
  • 1 tsp Salt
  • 2 Tbsp Sesame Paste, Tahini
  • 1 cup Canned Pumpkin
  • ½ tsp Ground Cumin
  • 2 cups Fresh Cilantro, chopped
  • ¼ tsp Black Sesame Seeds


Add the pumpkin, tahini, lemon, water, garlic and spices into a food processor. Run the processor and stream in the olive oil in a small amount at a time until the hummus is smooth. Once blended, remove from the food processor and place into the bowl you are serving it in. Garnish with sesame seeds and cilantro.

Portion of hummus, ¼ cup. Serves 4 people.

Nutrition information per ¼ cup serving: 110 calories, 8g total fat, 1 g saturated fat, 9g carbs, 3g protein, 4g dietary fiber, 660mg sodium


About Karen Stutzman RD

I am a Ascension Via Christi Hospital clinical dietitian and certified diabetes educator. I received my master’s degree in dietetics and nutrition from University of Kansas Medical Center. When I’m not working, I enjoy feeding and watching birds.