Pumpkin, Herbs & Nuts Hummus Recipe for the Little Ones
Preparing a Delicious Hummus with Pumpkin: A New Spin on a Classic Dip
Got a finicky eater at home? Why not trick them into consuming healthy veggies with this fun pumpkin hummus recipe! Made with a combination of smooth pumpkin, creamy chickpeas, and a delightful blend of herbs and toasted nuts, this dish appeals to both kids and grown-ups alike. Here's how to make it:
Ingredients:- 2 cans (15 oz) of no-salt-added chickpeas, drained and rinsed- 2 cups of pumpkin puree or 500g of roasted pumpkin chunks (peeled, seeded, and mashed)- 4 cloves of garlic (minced or chopped)- Juice of 1 lemon- 1/4 cup olive oil- 1/4 teaspoon salt (adjust according to taste)- 1/2 teaspoon smoked paprika or mild cumin (optional, for subtle flavor)- A handful of fresh parsley or mild herbs like basil or cilantro, chopped- 1/4 cup toasted nuts (such as pumpkin seeds, almonds, or walnuts), chopped finely or left whole for garnish
Instructions:
- Prepare the Pumpkin: If using fresh pumpkin, roast the peeled and seeded chunks tossed with a bit of olive oil at 160°C (320°F) for about 20-30 minutes until soft. Alternatively, use canned pumpkin puree for convenience.
- Toast the Nuts: Lightly toast nuts or pumpkin seeds in a dry pan over medium heat until fragrant for extra crunch and flavor. Allow to cool before adding.
- Blend the Hummus: In a food processor, combine chickpeas, pumpkin puree or mashed roasted pumpkin, garlic, lemon juice, olive oil, salt, and smoked paprika or cumin. Blend until smooth and creamy. Add fresh herbs and pulse a few times to incorporate them while keeping some texture and color.
- Adjust Seasoning and Texture: Taste and add more lemon juice, garlic, or salt as desired. If too thick, add a little olive oil or water to reach a smooth, spreadable consistency.
- Serve and Garnish: Spoon the hummus into a serving bowl. Sprinkle with toasted nuts and extra torn herbs on top for an appealing texture and flavor. Serve with kid-friendly dippers such as whole grain crackers, apple slices, or vegetable sticks.
With this pumpkin hummus recipe, you'll be serving your little ones a dish that's creamy, mildly spiced, and loaded with nutrition. The fresh herbs add a slight brightness without overwhelming the taste, and the nuts offer a delightful crunch that kids will love. This festive and wholesome dip is perfect for family gatherings or as a nutritious snack!
This pumpkin hummus recipe, designed for the little ones, cleverly incorporates healthy veggies and provides an excellent source of nutrients for growth and development. The science behind it shows that the brain development of children can benefit from a balanced diet rich in food-and-drink options like this one. The health-and-wellness aspects of this dish extend beyond just the nutritional value; it also promotes healthy-cooking methods, such as roasting, and a lifestyle that prioritizes food-and-drink choices that contribute to overall health. Furthermore, the addition of fresh herbs and toasted nuts in the cooking process adds flavor and variety, making this dish appealing for both kids and grown-ups alike in the fitness-and-exercise community.
