The light chickpea and pumpkin hummus is a colorful and tasty variant of the more classic chickpea hummus.
An irresistibly velvety cream of chickpeas and pumpkin.
Hummus is a dish of Middle Eastern origin, its main ingredients are chickpeas and tahini.
• Regarding the chickpeas, I prepare several portions to have a small and practical stock in the freezer:
– cooking chickpeas in a pressure cooker.
By doing so, just thaw them in time and in a few minutes the hummus will be ready, avoiding using canned legumes.
Otherwise, remember that dry chickpeas need to be soaked [12-24 hours].
If you have doubts about the quantities to prepare, I have noted down the weight variations of legumes from raw to cooked: chickpeas raw and cooked weight.
The preparation times naturally vary depending on the use of chickpeas: dry or already cooked.
I used oven-roasted spiced pumpkin with turmeric and smoked paprika in the same quantity as the chickpeas.
Light chickpea and pumpkin hummus without tahini
The tahini is a dense and nutritious sesame seed sauce, so much so that it is called sesame butter: sesame seeds are toasted, ground, and mixed with oil.
To reduce the fat content and make our hummus less caloric, we prepare the chickpea and pumpkin hummus without tahini by simply adding a couple of tablespoons of toasted mixed seeds.
Hummus is traditionally served as an appetizer or used as a spread and sauce warm, at room temperature, or cold.
PUMPKIN AND DIABETES
Pumpkin glycemic index
All types of pumpkins → GI 75.
In addition to the glycemic index, it is important to consider the glycemic load which is determined by the quantity of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
– Can people with diabetes eat pumpkin?
– People with diabetes can eat pumpkin!
In the case of hyperglycemia, prediabetes, and diabetes, pumpkin can be consumed without exceeding portion sizes.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Stovetop, Oven
- Cuisine: Middle Eastern
Ingredients
- cooked, boiled chickpeas (for 2 people)
- pumpkin (oven-roasted, same quantity as chickpeas)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste ground turmeric
- to taste smoked paprika
- 2 tbsps extra virgin olive oil (raw)
- 1/4 cup water
- to taste chopped parsley
- 2 tbsps mixed seeds (pumpkin, sunflower, and flax)
Suggested Tools
- 1 Food Processor or Hand Blender
Preparation
Prepare the chickpeas by following the procedure described in cooking chickpeas in a pressure cooker or, if you already have them ready in the freezer, thaw a double portion.
Drain them and set aside a couple of tablespoons to finish the dish.
Clean the pumpkin.
Cut it into moderately thick slices and remove the skin.Line a baking sheet with parchment paper.
Spread the pumpkin on the baking sheet.
Sprinkle onto the pumpkin:
• a pinch of salt;
• a pinch of pepper;
• plenty of turmeric;
• plenty of smoked paprika.Bake at 392°F (200°C) for a minimum of 20 minutes in a convection oven [in the middle or the upper part of the oven if you want a grilled effect].
Transfer the spiced pumpkin into a bowl or salad bowl.
Mix until it is evenly colored.For the chickpea and pumpkin cream, you can use either a food processor or an immersion blender.
I used the oven-roasted pumpkin in the same quantity as the chickpeas.
Pour into the mixer:
• the chickpeas;
• a pinch of salt;
• a pinch of pepper;
• the oil;
and blend.Add:
• the pumpkin;
and blend.If the chickpea and pumpkin cream is too thick, add 1/4 cup of water and blend.
Add the chopped parsley and mix.
In a small hot non-stick pan, toast the pumpkin, sunflower, and flax seeds.
Transfer them to a small bowl, they will be distributed over the hummus at the end of the preparation.Transfer the hummus to a plate and distribute it using the back of a spoon.
Finish with whole chickpeas, the toasted seed mix, a pinch of mixed pepper, and a drizzle of raw oil.
Your light chickpea and pumpkin hummus is ready.
Enjoy your meal!
Hummus is traditionally served as an appetizer or used as a spread and sauce warm, at room temperature, or cold.
You can store it in the fridge, making sure to take it out half an hour before consuming it so that it becomes soft and light again.
• you can flavor your chickpea hummus with the herbs and spices you prefer;
• you can add garlic and onion;
• you can replace turmeric with saffron.You can prepare your hummus using other legumes:
• lentil and pumpkin hummus;
• bean and pumpkin hummus;
• fava bean and pumpkin hummus;
• pea and pumpkin hummus.Pairing with pasta, rice, or other cereals allows better absorption of the legume proteins.
The cereals in these dishes compensate for the lacking amino acids in legumes, allowing for a complete amino acid pool.
Choose preferably whole grains.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes.
Find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats, & fiber;
• always prepare it respecting the proportions and combinations of food indicated in your diet plan.
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