Miso Pumpkin Hummus
Here are a couple of fun facts about me:
I did not grow up in America
I am Middle Eastern
What does this have to do with anything?
Surprisingly, a whole lot!
Trad Thanksgiving
When my family first moved to the U.S., I really didn’t get Thanksgiving.
Poultry and berries?
Marshmallows on potatoes?
Stale bread inside a bird’s cunt?*
But, like most things American culture, I went from a hater and questioner to a full blown adopter and lover.
Thanksgiving is now one of my favorite holidays, but one thing that I think every Thanksgiving needs more of is more hospitality.
[*I’m so sorry. I really can’t help myself!]
Middle Eastern Thanksgiving
Ok here’s where my Middle Eastern influence comes in: Persian culture is notorious for hospitality. In fact, Anthony Bourdain once said that Persian people are the most hospitable people he’s met.
Hospitality is deep in our veins. When someone enters your home, you immediately offer them everything. Tea, fruits platters, cheese & fresh herb platters, and pastries are always on the table ready to be enjoyed. A guest is always offered a meal, even if it’s not a meal time. And if they say no, that’s only the start of negotiations for even more food.
But one particular thing that I want us Blush girlies to adopt for this Thanksgiving:
There should be some finger food & pre-dinner snacks ready all day.
And that’s where this hummus comes in. It’s festive, it’s fun, it’s yummy, it’s healthy, it’s high in protein, high in fiber, seasonally appropriate, beautiful, and fun.
And honestly…you should be making this all fall season long.
BTW…a second place my Middle Eastern background is relevant to this recipe: I’m going to teach you how to make hummus the RIGHT WAY. No more grainy, goopy, seed-oil laden store-bought hummus. This shit is ELITE and will have you never wanting to buy hummus ever again.
This Dish
kuri squash hummus, caraway seed Ella’s Flats crackers, cucumber, carrot, radishes, flowering cauliflower, radicchio
The Benefits
high in fiber & protein but low in cals, this hummus is decadent but good for your gut health, nervous system, & mood. specifically:
Gut Health:
Chickpeas: Rich in fiber, chickpeas support gut health by promoting the growth of beneficial gut bacteria and enhancing regular digestion. The fiber content helps prevent constipation, and the resistant starch in chickpeas feeds healthy gut bacteria, producing short-chain fatty acids (SCFAs) that support gut lining integrity.
Kuri Squash: High in fiber and water content, kuri squash aids digestion and can help with regular bowel movements, reducing bloating and creating a healthy environment for gut flora.
Miso: As a fermented ingredient, miso provides probiotics, which are beneficial bacteria that help balance the gut microbiome. These probiotics may improve digestion and bolster immune function.
Apple Cider Vinegar (ACV): ACV, though not a prebiotic itself, can improve digestion and support stomach acid production, which aids in breaking down food more efficiently and helps reduce bloating.
Mood:
Chickpeas and Miso: Both chickpeas and miso contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter linked to mood regulation. A healthy gut environment (supported by prebiotics in chickpeas and probiotics in miso) can further enhance serotonin production, as the gut microbiome plays a role in the serotonin pathways.
Tahini: Made from sesame seeds, tahini is a good source of magnesium, a mineral essential for mood regulation and stress reduction. Magnesium helps balance cortisol levels and support neurotransmitter function.
Nervous System Support:
Tahini and Chickpeas: Both are high in B vitamins, which are crucial for nervous system function. B vitamins like folate and B6 aid in neurotransmitter production and protect the nervous system from oxidative stress.
Lemon and Garlic: Garlic contains antioxidants that reduce inflammation and protect nerve cells from damage. The vitamin C in lemon supports overall immune health, which can indirectly benefit the nervous system by lowering inflammation.
Additional Anti-Inflammatory Benefits:
Garlic: Garlic has anti-inflammatory and antioxidant properties, which support immune function and may reduce inflammation in the gut and body.
Kuri Squash: Rich in beta-carotene, an antioxidant, kuri squash can protect against oxidative stress and inflammation, benefiting both gut health and nervous system function.
no she’s a beauty!
The Recipe
Ingredients:
1 cup dried chickpeas
1-2 carrots
a handful of garlic cloves
1 big white or yellow onion
1-2 pieces of kombu/pacific kelp
2 tsp baking soda, divided
2 tsp salt, divided
1/2 cup of the broth from cooking chickpeas (you might need a second 1/2 cup later too)
juice of 1 lemon
6 cloves garlic
3 tbsp miso
2 cups kuri squash, mashed (can sub pumpkin)
3 tbsp ACV
Instructions:
A warning before we get into it: this is going to sound & feel like a lot of steps, but it’s honestly mainly just blending a bunch of things in different iterations. It’s actually pretty easy to make!
soak your dried chickpeas overnight with 1 tsp baking soda, 1 tsp salt, and enough water to fully submerge the chickpeas with a few inches to spare
in the morning, drain & rinse your chickpeas
add the chickpeas to a big pot, and add
1 tsp baking soda,
1 tsp salt,
1-2 carrots, chopped
1 big yellow or white onion, quartered
a few cloves of garlic
1-2 pieces of kombu
enough water to cover everything
bring the low heat and let the chickpeas cook until they are SOFT. you'll notice the skins will start separating & coming up. you want the chickpeas to cook until they're falling apart, usually 2 hours
meanwhile, roast your pumpkin (or kuri squash) until cooked through
preheat oven to 400F
wash your squash, remove the seeds, and chop
roast until cooked through-- 25-30 min, depending on how big your pieces are
ok now we get to the blending...it's going to sound daunting, but basically the blender runs 4 times, but you don't need to clean the blender in between
first we're gonna blend the lemon juice, garlic, chickpea broth, and miso together
then you'll add the tahini to that, and blend
then you'll remove that mix from the blender and blend the chickpeas & pumpkin together
then you'll add the tahini mix back in and blend
Ok let's back up to step 5-1: strain out 1/2 cup of chickpea broth from the chickpeas (try to remove any floating chickpea skins), and blend it with your 6 cloves garlic, juice of 1 lemon, and 3 tbsp miso
Once that mixture is smooth, then add your tahini and blend till smooth
Then remove the tahini sauce from the blender
Use a slotted spoon to remove the chickpeas from the pot (but save the broth!!). Add the chickpeas to the blender. I include the carrots, onion, and garlic from the cooking mixture, but you don't have to. definitely remove the kelp, though
Scoop out enough squash flesh to fill 1 cup, and add it to the blender with the chickpeas. Blend until smooth
Now add the tahini mix back in and blend until smooth. I added the 3 tbsp ACV at this point. If you're having a hard time blending, you can do it in halves, or add more chickpea broth. I ended up using another 1/2 cup chickpea broth at this point
Refrigerate! I like to serve this with lots of gochugaru (Korean chili flakes) on top. You can use any sort of chili or red pepper flakes. I also think it's nice garnished with coconut
if you’re into kimchi, I think this hummus pairs SO nicely with kimchi! pictured here is Ella’s flats crackers, the hummus, kimchi, my healthy sugar free cranberry jelly*, broccoli rabe flowers, and borage flower. *the cranberry jelly is like an alternative to canned cranberry sauce, only it is sugar free and has some gut health superfoods! going to be dropping that recipe in a few days, so make sure to follow along!
Logistics:
You absolutely CAN prep this ahead of time, as far as 6 days seems fine
This feeds a lot of people. I gave a whole jar of it away to a friend, and Aussie and I still didn't finish it in a week, and we were eating a lot of it
Links:
I use this tahini. The quality of your tahini matters a lot, I highly recommend getting a good, Middle Eastern, tahini!
I've been loving South River Miso
I use this kelp
Hopefully I didn’t miss anything, but just in case, here is a roundup of links to my common recipe ingredients
For More on Gut-Friendly Recipes
If you like this recipe, you may also enjoy my Tomato Butterbean Stew Recipe & my Stuffed Sweet Potatoes recipe!
