I recently discovered how easy it was to cook a sugar pie pumpkin in the Instant Pot and I’ve been all about pumpkin-everything ever since. I’m actually so stoked about it that I’ve started cooking and freezing pumpkin so that I can use that instead of canned pumpkin the rest of the year! This Pumpkin Spice Hummus is one of my pumpkin obsessions right now; it has all the fall-spiced flavors and is rich and creamy! Enjoy this spiced hummus during crisp autumn days or any other time of year if you’re a pumpkin fan, it’s delicious!
Fresh pumpkin vs canned
I wish I could say it doesn’t matter but unfortunately there is a humungous quality difference between fresh and canned pumpkin. But I get that sugar pie pumpkin isn’t always available, and sometimes time isn’t available either, so in a pinch then grab a can. Try to opt for a higher quality of canned pumpkin, that also makes a difference!
How to cook a pumpkin in the Instant Pot
It’s so easy, the hardest part is cutting the dang thing. Once you’re past that part, you’re golden! Pick up a small sugar pie pumpkin from the store that’s under 5 lbs, slice off the top, and then cut it in half (very carefully!). Scoop out the seeds and stringy pumpkin guts and discard or set seeds aside to cook later.
Place the trivet in the bottom of the Instant Pot and add 1 cup of water. Place one half of the pumpkin on top of the trivet with the inside flesh facing the ceiling. Seal the Instant Pot and set to High Pressure for 18 minutes. Do a quick release. (I like the pumpkin soft for this hummus recipe, but if you’re wanting firmer pumpkin for another dish, cook for 16 minutes instead.)
Once it’s finished cooking and cooled a bit, the pumpkin skin is easy to peel right off. Store pumpkin in a tight-fitting container in the fridge for up to a week or option to measure it out and freeze it in containers or even ice cube trays (and then transfer to a large ziplock bag once frozen) for convenient small portions. Remember to label and date everything!
Is pumpkin healthy?
Yes! This winter squash, which is technically a fruit because it contains seeds, is packed with nutrients — especially vitamin A!
One cup of pumpkin contains:
- Calories: 137
- Protein: 3 grams
- Fat: 7 grams
- Carbs: 19 grams
- Fiber: 7 grams
(% of the daily value)
- Vitamin A: 209%
- Vitamin K: 37%
- Copper: 28%
- Vitamin E: 22%
- Iron: 18%
- Magnesium: 13%
- Riboflavin: 10%
- Vitamin B6: 10%
- Vitamin C: 10%
- Potassium: 10%1
Pumpkins get their vibrant orange hue from beta-carotene, which is a carotenoid and antioxidant. Our bodies convert beta-carotene into vitamin A, and vitamin A helps promote good eye health and vision (like carrots!), healthy skin,2 and boosts the immune system. The potassium in pumpkin helps lower blood pressure while the fiber binds to cholesterol and flushes it out of the body, which helps keep a healthy heart.3
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Pumpkin Spice Hummus
- Total Time: 1 hour
- Yield: 6 servings 1x
- Diet: Vegan
Description
This Pumpkin Spice Hummus is rich and creamy with spiced flavors of fall!
Ingredients
To boil:
- 1 15 oz can Garbanzo beans, drained and rinsed
- 1/4 tsp Baking soda
Pumpkin and spices:
- 1 cup Pumpkin, fresh (is best!) or canned
- 3 Tbsp Tahini
- 2 cloves garlic
- 1/2 tsp Cumin powder
- 1/2 tsp Pumpkin spice blend (or a dash of cinnamon, allspice, cloves, and ground ginger – about 1/16 of a tsp each)
- 2–3 Tbsp Cold water
- 1/4–1/2 tsp Salt
- 1/4 tsp Cayenne powder (optional for heat)
Optional garnish
- Pepitas
- Seseme seeds
- Olive oil
Instructions
- If using fresh pumpkin, cut off stem and cut pumpkin in half. Scoop out seeds and stringy guts and discard or set aside if cooking seeds later.
Oven: Pre-heat oven to 350℉. Place both halves of pumpkin on a baking sheet with the flesh facing up. Bake for 45-60 minutes, piercing with a fork to see when pumpkin is tender.
Instant Pot: Place trivet and 1 cup water in the bottom of the Instant Pot. Place one half of the pumpkin, flesh facing up, on top of the trivet. Seal Instant Pot and cook for 18 minutes. Do a quick release of pressure. - Place garbanzo beans and ¼ tsp baking soda in a small pot with water and boil for 10 minutes. This makes the hummus creamier!
- Meanwhile, place all the ingredients under “pumpkin and spices” in the food processor. When the garbanzo beans have boiled for 10 minutes, drain and rinse those and add them to the food processor as well. Process until creamy, about 1 minute, stopping to scrap the sides. Add anything more to-taste.
- Transfer hummus to a bowl and option to garnish with pepitas, a drizzle of olive oil, and/or sesame seeds. Enjoy!
Notes
Pumpkin hummus keeps in the fridge in a well-sealed container for up to 5 days.
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Category: Appetizer, sides
- Method: Instant Pot or oven, food processor
- Cuisine: American, Middle Eastern
Did you enjoy this Pumpkin Spice Hummus? I’d love to hear! Leave me a comment below. 🙂
Best hummus I’ve ever had!!
Yay!! So glad you loved it!
This is the time of year when pumpkins are in the spotlight ! The orange vegetable was the star of Halloween , being ceremoniously carved/butchered into all forms of a jack-o-lantern , only to be thrown into the garbage can a few weeks later when it devolves into a moldy blob of rotten mush . Here is a much more valuable use for this squash ! Yummy ! ! !
Agreed! I love putting more effort into cooking food rather than decorating food!