Hooray, the canned pumpkin shortage is over according to the Associated Press. So now you have no excuse to indulge in some healthy pumpkin recipes this fall. Pumpkins are high in beta-carotene, an antioxidant, as well as potassium and magnesium.
Dieters love pumpkin because it’s high in fiber and perfect to add flavor, moisture and fiber to baked goods like muffins, bread and pancakes. I even use pureed pumpkin in my Taco Soup recipe when I have an extra can in the pantry.
Healthy pumpkin dip
Skinny Dips, the new cookbook by Diane Morgan, features 60+ recipes for low-calorie, low-fat party dips, dunks, and spreads, along with tapenades, hummus, and salsas. (I prefer using hummus as a spread on Flatout’s Healthy Grain Multi-Grain with Flax wraps rather than a dip.) The book features nutritional information for each recipe, a healthful ingredient glossary, and gorgeous photographs by Sheri Giblin. Skinny Dips would make a perfect holiday gift for anyone who loves to entertain in a healthy way.
This Curry Pumpkin Hummus dip has only 1 Weight Watchers POINTS for 4 tablespoons of dip!
Curried Pumpkin Hummus
Seeking to broaden the flavor profile of hummus beyond the bounds of Middle Eastern tradition, Diane has combined pumpkin and chickpeas and an underlying current of spice, a little sweetness, and a touch of lusty garlic. This dip is perfect for autumn entertaining.
Makes 2-3/4 cups - serving size 2 tablespoons
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1-1/2 tablespoon honey
- 1 can (15 oz/430 g) chickpeas, drained and rinsed
- 1 can (15 oz/430 g) unsweetened pumpkin purée
- 1-1/2 teaspoon finely minced fresh ginger
- 1-1/2 teaspoon kosher or sea salt
- Optional garnish: toasted pumpkin seeds
- In a small nonstick frying pan over medium heat, warm the oil and swirl to coat the pan. Add the garlic and sauté just until beginning to soften, about 30 seconds.
- Add the curry powder and sauté, stirring constantly, until fragrant, about 1 minute longer. Stir in the honey, remove from the heat, and set aside.
- In the work bowl of a food processor fitted with the metal blade, process the chickpeas until finely mashed. Add the pumpkin purée, ginger, salt, and the garlic mixture. Process until the hummus is smooth and puréed. Taste and adjust the seasoning.
- Transfer to a serving bowl. Cover and set aside for 1 hour to allow the flavors to meld.
- Garnish with toasted pumpkin seeds, if desired.
Suggested skinny dippers: baked pita chips, baked bagel chips, baked wonton crisps, herbed cheddar cheese straws, crostini, bruschetta, roasted cauliflower, and warmed wedges of fresh pita.
Per 2 tablespoons of dip: calories 36; fat 1.0g (sat 0.1g, mono 0.5g, poly 0.2g); protein 1g; carb 6g; fiber 2g; chol 0mg; iron 0.7mg; sodium 126mg; calcium 13mg
Weight Watchers POINTS = 1 POINT for 4 tablespoons
This Mama’s tips
- This dip can be prepared up to two days in advance. Cover and refrigerate. Remove from the refrigerator 45 minutes before serving.
- Instead of honey, you could use a packet of stevia powder or some stevia liquid drops. Just make sure to taste as you go when adding the drops!
- While the classic Libby’s canned pumpkin is fine, I prefer Farmer's Market Foods Organic Canned Pumpkin.
- If you’re looking for zero POINTS dippers, try slices zucchini, summer squash or cucumbers. Or sliced peppers, carrots, celery or broccoli or cauliflower spears.