MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Pumpkin DipPumpkin Dip

 

Jami Nolen, Nutrition Program Associate

October 21, 2012

 

Yield

10 servings

 

Ingredients

  • 4 (6-inch) pitas, each cut into 8 wedges
  • Cooking spray
  • 2 tablespoons tahini
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon ground cumin
  • 1 teaspoon olive oil
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • 1 (15-ounce) can pumpkin
  • 3 garlic cloves, chopped
  • 2 tablespoons chopped cilantro

 

Preparation

  1. Preheat oven to 425.
  2. Place pita wedges on baking sheets; coat with cooking spray. Bake at 425 for 6 minutes or until toasted.
  3. Place tahini and next 7 ingredients (through garlic) in a food processor, and process until smooth. Add cilantro; pulse until blended.
  4. Spoon dip into a serving bowl. Serve with pita wedges.

 

Nutrition Information

(Per serving)
Calories: 117
Calories from fat: 20%
Fat: 2.6 g
Saturated fat: 0.4 g
Monounsaturated fat: 1 g
Polyunsaturated fat: 0.9 g
Protein: 3.7 g
Carbohydrate: 20.4 g
Fiber: 2.1 g
Cholesterol: 0.0 mg
Iron: 1.6 mg
Sodium: 330 mg
Calcium: 43 mg

 

Back to recipes index

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Monday, April 29, 2013