A simple yet delicious dessert hummus made of white beans and pumpkin – great with pita chips, toast, pancakes, graham crackers, rice cakes, fruit, and more.
One of the most fantastic aspects of autumn is the vibrant pumpkin fruit. I love drinking a warm pumpkin steamer, making a Pumpkin Pie Frosty, and eating Healthy Pumpkin Pie. I also enjoy eating this delicious and nutritious Pumpkin Caramel Dessert Hummus. I thought it might be about time I share it so that you can try it, too.
This Pumpkin Caramel Dessert Hummus consists of beans, pumpkin purée, and natural unrefined sugars. This means that it’s not just delicious, it’s also extremely nutritious, packed full of plant protein and healthy fiber.
Just one cup of white beans contain 17 grams of plant protein, one-half gram of fat, and 11 grams of fiber. White beans are filled to the brim with and abundance of micronutrients, including copper, folate, iron, potassium, thiamine, phosphorus, magnesium, and zinc. They also contain polyphenol antioxidants that protect against heart disease and certain cancers by reducing the oxidative stress within our bodies. (Healthline)
I use great northern beans, though you can use any white beans to make this hummus.
The second ingredient is another nutritional powerhouse – pumpkin purée. In every cup of cooked pumpkin, there are 2 grams of protein, 3 grams of fiber, and almost no fat – this is because pumpkin is comprised of 94 percent water. Instead, pumpkin is also very high in beta-carotene, a carotenoid that our bodies turn into vitamin A. In fact, it contains 245% of the recommended daily value. Pumpkin also contains Vitamin C, potassium, copper, manganese, iron, and Vitamins B2 and E. (Healthline)
I like using coconut sugar and maple syrup to sweeten this Pumpkin Caramel Dessert Hummus. The coconut sugar retains many of the minerals of the coconut palm, including iron, zinc, calcium, and potassium, along with polyphenols and antioxidants. It’s also lower on the glycemic index because it contains inulin, a fiber that slows the absorption of glucose. Coconut sugar also provides a rich caramel flavor. (Healthline)
Much like coconut sugar, maple syrup does contain some antioxidants and minerals, including manganese, zinc, calcium, potassium, iron. (Healthline) However, much like refined table sugar, maple syrup remains highly caloric and should be consumed in moderation. For this reason, I recommend using a small amount. The maple syrup lends a smoothness to this Pumpkin Caramel Dessert Hummus.
If you’ve ever made hummus before, you know it’s imperative that you use either a high-speed blender or a strong food processor. The texture and consistency of this Pumpkin Caramel Dessert Hummus depends on it. And while a food processor works well, a high-speed blender results in a much smoother texture.
I like topping this delicious hummus with pumpkin seeds or pepitas. You can also sprinkle a dash of cinnamon, sugar, or maple syrup atop. It’s a decadent treat, I assure you. Especially when served on warm toast. Though it’s fantastic with fruit, pretzels, crackers, great pita chips, graham crackers, rice cakes, and more.
I hope you enjoy this Pumpkin Caramel Dessert Hummus as much as I do.
I’m just starting out and would love to see your results. Please leave a comment and rate it down below, tag a picture @pebblesandtoast and #pebblesandtoast on Instagram, Twitter, and Facebook! Enjoy!!
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Ingredients
- ½ cup dry white beans (northern, cannellini, navy) or 1 can
- Water to cover beans (twice)
- 1 cup pure pumpkin purée*
- 2 Tbsp plant milk
- 3 Tbsp cup maple syrup
- ¼ cup coconut or date sugar
- ½ tsp cinnamon
- 1 tsp vanilla or ½-1 tsp cake batter flavoring
- salt to taste (optional)
- Pepitas or pumpkin seeds (optional)
Instant Pot Bean Instructions
- Rinse dry beans well.
- Place into a bowl and cover with water, and soak overnight.
- Rinse the soaked beans well.
- Place into the Instant Pot and secure the lid.
- Set for 7 minutes using the high pressure setting.
- Allow to release pressure naturally.
- Allow to cool.
- Drain and rinse the cooked beans well.
Pumpkin Caramel Hummus Instructions
- In a food processor or high-speed blender, blend cooked beans with remaining ingredients until smooth.
- Add in a little more milk, if needed, to achieve desired consistency.
- Taste and adjust seasonings (vanilla, cinnamon, sugar, salt), as desired
- Top with pepitas, cinnamon, maple syrup, or coconut sugar, if desired.
- Store leftovers in the refrigerator for up to 5 days.
Notes
* You can use any kind of white bean, including navy beans, great northern beans, or cannellini beans. They’re all neutral and great in this dessert hummus.
** You can use canned pure pumpkin purée or freshly cooked pure pumpkin purée. Just be sure the consistency is similar to the canned version. If the pumpkin is too wet or watery, you may need to reduce the amount of milk and maple syrup used.
Pumpkin Caramel Dessert Hummus
Equipment
- instant pot
- high-speed blender or food processor
Ingredients
- ½ cup dry white beans* (northern, cannellini, navy) or 1 can
- Water to cover beans twice
- 1 cup pure pumpkin purée**
- 1-2 Tbsp plant milk
- ¼ cup maple syrup
- ¼ cup coconut or date sugar
- ½ tsp cinnamon
- 1 tsp vanilla or ½ tsp cake batter flavoring
- salt to taste optional
- Pepitas or pumpkin seeds optional
Instructions
Instant Pot Bean Instructions
- Rinse dry beans well.
- Place into a bowl and cover with water, and soak overnight.
- Rinse the soaked beans well.
- Place into the Instant Pot and secure the lid.
- Set for 7 minutes using the high pressure setting.
- Allow to release pressure naturally.
- Allow to cool.
- Drain and rinse the cooked beans well.
Hummus Instructions
- In a food processor or high-speed blender, blend cooked beans with remaining ingredients until smooth.
- Add in a little more milk, if needed, to achieve desired consistency.
- Taste and adjust seasonings (vanilla, cinnamon, sugar, salt), as desired
- Top with pepitas, cinnamon, maple syrup, or coconut sugar, if desired.
- Store leftovers in the refrigerator for up to 5 days.