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Holiday Hummus

Looking for a creative and healthy appetizer to serve your guests this holiday season? Try this yummy hummus recipe from Lauren Popeck, a registered dietitian at Orlando Health. It includes pumpkin, which is packed with nutrients such as potassium and iron.


  • 2 tablespoons tahini                                                   
  • 2 tablespoons fresh lemon juice                                
  • 1 teaspoon cumin                                                     
  • 1 teaspoon olive oil                                                   
  • ¾ teaspoon salt                     
  • 1 garlic clove chopped
  • 1 15-ounce  can pumpkin
  • 2 tablespoons chopped fresh flat-leaf parsley 
  • 4 pitas, cut into 8 wedges each
  • Topping: 1 tablespoon pumpkin seed kernels, toasted


1. Coat pita wedges with cooking spray. Place on a baking sheet. Bake at 425° for 6 minutes or until toasted. 
2. Place the first 7 ingredients in a food processor and process until smooth.
3. Add parsley and pulse until blended.
4. Spoon hummus into a serving bowl and sprinkle with pumpkin seed kernels.
5. Serve with pita wedges. 

Nutritional Analysis:

Calories: 117
Fat: 2.6g
Protein: 3.7g
Fiber: 2.1g
Carbohydrates: 20.4g




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