Roasted Garlic, Pumpkin & Sweet Potato Hummus
Nutritional Info
- Servings Per Recipe: 10
- Amount Per Serving
- Calories: 133.6
- Total Fat: 4.5 g
- Cholesterol: 0.0 mg
- Sodium: 149.8 mg
- Total Carbs: 18.7 g
- Dietary Fiber: 4.4 g
- Protein: 5.4 g
View full nutritional breakdown of Roasted Garlic, Pumpkin & Sweet Potato Hummus calories by ingredient
Introduction
Homemade hummus is much healthier than store bought. You can add any of your favourite flavours to create your own unique hummus. It's fun to experiment with. I use a little sesame oil instead of the higher fat tahini that is in most hummus recipes & you still get that great sesame flavour. Homemade hummus is much healthier than store bought. You can add any of your favourite flavours to create your own unique hummus. It's fun to experiment with. I use a little sesame oil instead of the higher fat tahini that is in most hummus recipes & you still get that great sesame flavour.Number of Servings: 10
Ingredients
-
1 19fl oz can of chick peas, drained & rinsed
1 cup roasted pumpkin
1 cup roasted sweet potatoes
1 head of roasted garlic
2 tbsp sesame oil
2 tbsp creamy peanut butter
2-4 tbsp olive oil
water
Tips
I enjoy this with veggies, crackers or spread on a pita with veggies & sprouts as great snack or lunch so the 5 cups only lasts me 1 week. I make a new batch & try new flavours each week.
To cut down on the sodium, try using dried chick peas & rehydrating them yourself or look at the labels on the cans to check the sodium level.
I don't add any salt while I'm roasting the veggies either.
Directions
1 - Preheat oven to 375
2 - Wash pumpkin & cut into 1" strips
3 - Peel sweet potatoes & cut into 1" cubes
4 - Spray a baking sheet with cooking spray (optional)
5 - Toss the pumpkin & sweet potatoes in olive oil & spread out on baking sheet.
6 - Cut the top off of a whole head of garlic. Place on baking sheet with veggies & drizzle with a little olive oil.
7 - Roast on middle rack for approximately 1hr or until tender. Turning 1/2 way through.
TIP: the sweet potatoes will caramelize faster & need to be turned more often to prevent burning.
8 - Allow to cool slightly & then scrape pumpkin from rind.
9 - Measure out 1 cup each of pumpkin & sweet potatoes & add to a food processor.
10 - Add roasted garlic (squeeze or pull out the cloves)
11 - Add 1 can of drained & rinsed chick peas
12 - Add sesame oil & peanut butter
13 - Puree until smooth, adding water if it is too thick.
Keeps in the fridge for up to 2wks. You can freeze extras as it makes approximately 5 cups.
Serving Size: Makes 10 1/2 cup servings
2 - Wash pumpkin & cut into 1" strips
3 - Peel sweet potatoes & cut into 1" cubes
4 - Spray a baking sheet with cooking spray (optional)
5 - Toss the pumpkin & sweet potatoes in olive oil & spread out on baking sheet.
6 - Cut the top off of a whole head of garlic. Place on baking sheet with veggies & drizzle with a little olive oil.
7 - Roast on middle rack for approximately 1hr or until tender. Turning 1/2 way through.
TIP: the sweet potatoes will caramelize faster & need to be turned more often to prevent burning.
8 - Allow to cool slightly & then scrape pumpkin from rind.
9 - Measure out 1 cup each of pumpkin & sweet potatoes & add to a food processor.
10 - Add roasted garlic (squeeze or pull out the cloves)
11 - Add 1 can of drained & rinsed chick peas
12 - Add sesame oil & peanut butter
13 - Puree until smooth, adding water if it is too thick.
Keeps in the fridge for up to 2wks. You can freeze extras as it makes approximately 5 cups.
Serving Size: Makes 10 1/2 cup servings