Quick and Savory Pumpkin Bean Dip

2020…what a year this has been! With all the unpredictability, traditions and hints of normalcy can go a long way. So, with fall upon us, it is time to bust out the pumpkin recipes!

Oftentimes, recipes are for sweet pumpkin baked goods, or pumpkin spice…anything and everything. But using pumpkin in savory dishes is a great way to enjoy one of autumn’s favorite vegetables, no PSL required. However, sometimes we don’t have the time or energy to chop up a pumpkin and roast it in the oven. That’s where this fast, simple, and delicious recipe comes in!

You only need a few ingredients…


Pumpkin Bean Dip Ingredients
  • 1 can (15.5-oz.) beans (we used black beans, but feel free to use cannellini or whatever bean you have on hand)
  • ½ cup-1 cup canned pumpkin, depending on desired consistency and taste
  • Juice from 1-2 limes
  • 1-2 cloves of garlic
  • ¼ tsp salt
  • ½ tsp cumin
  • ¼ tsp smoked paprika


  1. Drain and rinse beans.
  2. Peel garlic. If you have a high-speed blender (like a Vitamix), you can probably just add whole garlic cloves. Otherwise, you may want to mince your garlic to prevent biting into large chunks.
  3. Add all ingredients into blender or food processor and blend until desired smoothness. You can add a small splash of water if the mixture is not blending.
  4. Taste and adjust seasonings if necessary.
  5. Serve with veggies, crackers, or anything else that sounds good to you! Enjoy as an appetizer or as a quick lunch or dinner.
Pumpkin Bean Dip Blender


  • Taste as you go! You are the chef, so feel free to add more or less of spices to taste, to up the zesty lime, to add a glug of olive oil, or even to take this a completely different direction and make a sweet pumpkin bean dip (think: beans, pumpkin, cinnamon, nutmeg, maple syrup, etc.).
  • Use your own cooked and mashed pumpkin or other squash.
  • Use 1.5 cups of beans you cooked in place of a can of beans. For tips on preparing beans, click here.
  • Garnish with cilantro or chives for a boost of color and flavor.

Did You Know?

Beans are nutrient-dense and rich in fiber, iron, and other nutrients. Iron in plant foods is less bioavailable than iron in animal products, meaning our body cannot use this iron as easily. However, eating plant-based iron with vitamin C increases the amount of iron your body can use – so adding the lime to this recipe is a great for both flavor and nutrition!