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RECIPE
11 INGREDIENTS7 STEPS15MIN

Hummus 3 Ways: Traditional, Roasted Pumpkin, and Kale

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The Fit Mediterranean
Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
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Hummus is packed with nutrients: protein, carbs, healthy fats and it’s such a versatile ingredients to use in the kitchen: spread on toast, added to salad bowls, or eaten plain with veggie sticks.

15MIN

Total Time
The Fit Mediterranean
Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
GO TO BLOG
Ingredients
US / METRIC
Servings:
8
Serves 8
2 cans
Chickpeas
2 cloves
2 Tbsp
2 Tbsp
Tahini
1 1/4 tsp
2 Tbsp
Extra-Virgin Olive Oil
1 cup
Pumpkins , roasted
1 Tbsp
Extra-Virgin Olive Oil
1/2 cup
to taste
Chili Powder
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Nutrition Per Serving
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CALORIES
179
FAT
10.0 g
PROTEIN
6.5 g
CARBS
17.5 g

Directions

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Step 1
In a blender, place Chickpeas (2 can), Garlic (2 clove), Lemon Juice (1 tablespoon), Tahini (2 tablespoon), Salt (1 teaspoon), Extra-Virgin Olive Oil (2 tablespoon), and Ground Black Pepper (1/4 teaspoon). Blend until creamy.
Step 2
Remove from blender and divide hummus evenly between three bowls.
Step 3
To one batch, add Lemon Juice (1 tablespoon), Extra-Virgin Olive Oil (1 teaspoon), and Chili Powder (to taste) if you like it spicy. Stir and set aside.
Step 4
For the roasted pumpkin one, combine hummus, Pumpkin (1 cup), Ground Black Pepper (1/8 teaspoon), Salt (1/4 teaspoon), and Extra-Virgin Olive Oil (1 teaspoon) in a blender. Process until creamy. Set aside.
Step 5
Blanch the Kale (1/2 cup) for 3 minutes in boiling water.
Step 6
Place the remaining hummus back into the blender, and add kale, Salt (1/8 teaspoon), Ground Black Pepper (1/8 teaspoon), and Extra-Virgin Olive Oil (1 teaspoon). Pulse until creamy.
Step 7
To serve, place the 3 hummus on a large plate. Drizzle all with additional extra virgin olive oil, then sprinkle some extra chili on the traditional one, and ground black pepper on the kale and pumpkin ones. Serve with veggie sticks and pita bread. Enjoy!

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Nutrition Per Serving
Calories
179
% Daily Value*
Fat
10.0 g
13%
Saturated Fat
1.3 g
6%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
17.5 g
6%
Fiber
5.2 g
19%
Sugars
0.6 g
--
Protein
6.5 g
13%
Sodium
716.3 mg
31%
Vitamin D
--
--
Calcium
62.8 mg
5%
Iron
1.7 mg
9%
Potassium
253.6 mg
5%
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