Hummus is a crowd favorite, but did you know how easy it is to make? With just a few ingredients and a food processor, you can whip up a delicious dip in minutes that will impress your dinner guests! This butternut squash hummus takes the classic recipe to another level, adding a delicious, seasonal twist. The butternut squash brings sweetness and rich flavour, and the white beans I use instead of traditional chickpeas make it GAPS diet-friendly.
Serve it with vegetable sticks, chips, or bread, and you’ve got a healthy appetizer—or apéritif, as we say here in France 😉
Butternut Squash Hummus: You New Favourite Snack!
Despite the addition of butternut squash, this hummus is still incredibly easy and quick to make. I like to keep butternut squash purée in the freezer, so I can whip up a batch whenever my family fancies this delicious snack.
I usually associate hummus with summer, picnics, and outdoor meals, but this butternut squash version brings the sweet flavors and warm colors of autumn to the table—and I love that.
This hummus is versatile; we enjoy it as a snack, an apéritif, a starter, or even as part of a light meal, like lunch.
We especially love this butternut squash hummus because it’s GAPS diet-friendly, which is going to become increasingly important to our family over the next few months. I’ll be sharing more about this on my YouTube channel soon, so make sure you follow me there!
Ingredients Needed to Make Butternut Squash Hummus
- 1 cup (100g) dried white navy beans, cooked (or 1 400g can of cooked white beans)
- 1 cup butternut squash purée
- 1/2 cup tahini
- 1/2 clove garlic, crushed
- 1 tsp salt
- 1/2 tsp cumin
- Juice of 2 lemons
- Cold water
White Navy Beans
I like to use dried beans, I cook them in my Instant Pot for 30 mins. If you prefer, you can use 1 400g can of beans, dried and rinced.
You can swap the white navy beans for lima beans, and, if you are not on the GAPS diet, you can of course swap out the beans for the more traditional chickpeas.
Butternut Squash Purée
This Autumn we are making lots of things using butternut squash purée, so I like to make sure I have plenty in the freezer ready to use.
I cut the butternut squashes in half, remove the seeds and bake in the oven (without any oil) at 180°C for about 1 hr. Make sure you keep an eye on them and check them after 45 minutes, you don’t want them to burn.
When the are cooled, remove the skin and blend until you have a smooth purée. I have done this with a hand blender, but I think a stand blender would work better.
I put 1/2 cup of purée in each hole of a silicone muffin tin which I then place in the freezer overnight. When the purée is completely frozen, I remove it from the muffin tin and put it in a freezer bag. Doing it this way ensures that I have exact portions of butternut purée and I can take out only what I need.
Tahini
Tahini is probably the most important ingredient in any hummus—it’s what gives it its distinctive flavor. In the past, I’ve used whole grain sesame paste, but I found it too bitter and didn’t like the texture it added to the hummus. Now, I try to buy traditional organic tahini whenever possible for a smoother, more balanced flavour.
Garlic and Cumin
Garlic and cumin are optional in this recipe, but I do appreciate the added flavour that they bring. I tend to use only a small amount of fresh garlic because it can be rather overpowering, especially as it remains raw. However, you can use as little or as much as you like!
Lemon Juice
Lemon juice really finishes off this butternut squash hummus, giving it just a little bit of acidity that perfectly balances the bitterness of the sesame and the sweetness of the butternut. I suggest that you start with the juice of 1 lemon and taste. Add more lemon juice until you are happy with the flavour. I use the juice of 2 small lemons usually.
Cold Water
This is a tip I picked up from Alexandra’s Kitchen. When the hummus is totally mixed up, add cold water in a slow drizzle until you reach your desired texture. The resulting hummus is smooth and velvety and less paste-like than other hummus.
Some recipes call for olive oil instead of water, but I find that this adds unnecessary calories and makes a very heavy hummus.
How to Make Butternut Squash Hummus
It is best to prepare your beans and butternut purée in advance so that they have time to cool.
I cook the beans in the Instant Pot or pressure cooker on high pressure for 30 mins.
To prepare the butternut squash, I cut it in half, remove the seeds and and bake it in the oven for 45 mins-1 hr. I then remove the skin and purée it in a blender.
To make the hummus, add the beans, butternut squash purée, tahini, crushed garlic, cumin, and salt to your blender or food processor. Blend until smooth. Then, add lemon juice to taste. Slowly drizzle in cold water, a little at a time, until the hummus reaches your desired texture—about 100ml should do it. Be sure to add the water gradually so you can control the consistency.
How to Serve Butternut Squash Hummus
My absolute favourite way to serve this dip is with a selection of fresh vegetable sticks. We enjoy carrot, cucumber, peppers, cherry tomatoes and cauliflower.
You can also served it spread onto fresh bread or toast, it’s even better with sourdough! You can get my favourite multigrain sourdough recipe here – it goes really well with hummus!
I also love to make a pitta bread sandwich with hummus and a Greek style salad. Add some meatballs to make it a full meal!
Another family favourite is serving this hummus with tortilla chips or crunchy bread sticks.
We love it for lunch, as a snack or as an appetizer.
How do you like to serve hummus? Let me know in the comments!
How to Store Butternut Squash Hummus
You can keep this butternut squash hummus for 3-5 days in the fridge, although it rarely lasts that long! I believe it is also possible to freeze it although I have never tried it.
Why is Butternut Squash so Good For You?
Butternut squash is packed with nutrients, including vitamins A and C, fiber, and antioxidants. White beans are equally nutritious, offering a good source of fibre, protein, copper, folate, and iron.
All in all, this butternut squash hummus is a nutritious and satisfying snack, perfect for those on the GAPS diet. Pairing it with raw vegetables further increases the vitamin and fibre content, making it an even healthier option.
Did you try this butternut squash hummus recipe? If you did, I would love it if you would leave a comment below! Did you make any changes? Let me know, I love to chat with you 🙂
If you are looking for more seasonal Autumn recipes, you might like my Autumn Pork Goulash Stew Recipe, which is also good if you are following the GAPS diet.
Butternut Squash Hummus: A Delicious, Seasonal Twist on a Classic Dip
Ingredients
- 1 cup (100g) dried white navy beans, cooked (or 1 400g can of cooked white beans)
- 1 cup (250g) butternut squash purée
- 1/2 cup (120g) tahini
- 1/2 clove garlic crushed
- 1 tsp salt
- 1/2 tsp cumin
- Juice of 2 lemons
- Cold water around 100 ml
Instructions
- Prepare your butternut squash purée in advance so that it is not too hot. I do this by cutting the butternut in half and baking it in the oven at 180°C for 45 mins-1 hr. I then remove the skin and purée it in a blender.
- Cook your beans in the pressure cooker or Instant Pot for 30 mins. This is also better done in advance so that they have time to cool.
- Add the beans, butternut squash purée, tahini, crushed garlic, cumin, and salt to your blender or food processor. Blend until smooth.
- Add lemon juice to taste.
- Slowly drizzle in cold water, a little at a time, until the hummus reaches your desired texture—about 100ml should do it. Be sure to add the water gradually so you can control the consistency.
- Serve as desired, on bread, with freshly cut vegetable sticks etc
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