Sweet Potato Hummus

This slow cooker sweet potato hummus is an easy appetizer or snack dip that’s made with mashed sweet potato, Greek yogurt, tahini, garlic, and pomegranate molasses. Healthy never tasted so good.

A bowl of sweet potato hummus topped with sesame seeds and microgreens with some bread and a spoon on the side.

Adapted from Nicola Graimes | Healthy Slow Cooker | Ryland Peters & Small, 2022

Make sure you buy orange-fleshed sweet potatoes; not only do they add to the visual appeal of this sweet potato dip, but they are also much richer in beta carotene than the white-fleshed alternative. It is important to include oil in sweet potato-based dishes as it helps to increase the uptake of the beta carotene, which is converted to vitamin A in the body.–Nicola Graimes


Why our testers loved this

The ease of being able to make this in the slow cooker, the bright orange color, and the smooth, creamy consistency are just a few reasons that our testers are making this sweet potato hummus recipe over and over again.

Notes on ingredients

  • Sweet potatoes–Use the orange-fleshed variety for this hummus. They’ll give your sweet potato dip and more vibrant and appealing color.
  • Hot smoked paprika–If you’re sensitive to heat, decrease the amount of paprika or substitute regular smoked paprika.
  • Pomegranate molasses–To make pomegranate molasses at home, you just need 4 cups of pomegranate juice, 1/2 cup of sugar, and 2 tablespoons of lemon juice. In a saucepan, combine the ingredients and cook over medium-high heat until the sugar dissolves and the juice simmers, then reduce the heat to very low and continue to simmer for about an hour, until the mixture is syrupy. Pour your homemade pomegranate molasses into a jar and store it in the fridge.
  • Toasted sesame seeds-To toast sesame seeds, place them in a small skillet and cook over low heat until golden.

How to make this recipe

  1. Cook the sweet potatoes. Scrub the sweet potatoes, pierce them with a fork, and place them in the slow cooker. Cook on low for 6 to 7 hours or on high for 4 to 5 hours, or until tender.
  2. Let the sweet potatoes cool. Remove the cooked sweet potatoes from the slow cooker and let them cool until you can handle them.
  3. Mash the sweet potato hummus. Combine the sweet potato flesh, paprika, yogurt, tahini, garlic, and 1 teaspoon of the pomegranate molasses in a large bowl and mash until smooth.
  4. Season the dip. Add salt and pepper to taste and spoon into a serving bowl.
  5. Serve. Drizzle with remaining pomegranate molasses and oil, and top with cilantro or microgreens. Serve with pita chips, crackers, or toasted bread.

Sweet Potato Hummus FAQs

What should I serve with sweet potato hummus?

Anything you’d like, really. Scoop it up with pita bread, falafel, naan, sea salt crackers, or crunchy vegetables on a crudite tray. Use this hummus as a spread for a sandwich, for the bottom layer of your avocado toast in the morning (trust us on that one!), or toss a scoop into your deviled eggs, chili, or soups. The possibilities are endless!

I don’t have a slow cooker. Can I make this in the oven?

Definitely. Simply roast your sweet potatoes in a 400°F (200°C) oven until tender, 45 to 60 minutes. Let cool and proceed with the recipe at step 2.

What else can I do with pomegranate molasses?

You’re going to have more pomegranate molasses than you need for this recipe. Trust us, this is a very good thing. Use extra syrup to make this pomegranate sumac chicken, or these pomegranate roasted beets with goat cheese.

What’s the difference between orange and white-fleshed sweet potatoes?

White-fleshed sweet potatoes have slightly drier, more crumbly texture, and less sweet flavor than their orange sibling. The orange-fleshed sweet potato is also higher in beta-carotene. Both types are a good source of fiber and more nutritious than regular potatoes.

Helpful tips

  • If your sweet potato hummus is too thick, stir in a little water until you reach your desired consistency.
  • Leftover hummus can be stored in an airtight container in the fridge for up to 3 days.
  • This healthy dip is suitable for gluten-free and grain-free diets.

More great sweet potato recipes

☞ If you make this sweet potato hummus, or any recipe on LC, consider leaving a review, a star rating, and your best photo in the comments below. I love hearing from you.–David

Sweet Potato Hummus

A bowl of sweet potato hummus topped with sesame seeds and microgreens with some bread and a spoon on the side.
This sweet potato hummus is a vibrant alternative to traditional chickpea hummus. It can be made in the slow cooker or using the oven and is an easy, healthy, gluten-free dip that everyone will enjoy.

Prep 15 mins
Cook 4 hrs
Total 4 hrs 15 mins
Appetizers
Mediterranean
6 servings | 4 cups
204 kcal
5 / 2 votes
Print RecipeBuy the Healthy Slow Cooker cookbook

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Equipment

  • Slow cooker

Ingredients 

  • 3 medium (2 lbs total) sweet potatoes
  • 1 tablespoon hot smoked paprika
  • 1/2 cup full-fat Greek yogurt
  • 4 tablespoons tahini
  • Juice of 1 lemon (3 to 4 tablespoons) preferably organic
  • 1 large garlic clove crushed
  • 2 teaspoons pomegranate molasses divided
  • Sea salt and freshly cracked black pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon toasted sesame seeds
  • 1 small handful chopped fresh cilantro or microgreens

Directions
 

  • Scrub the sweet potatoes, pat dry, and place them in the slow cooker pot. Cover and cook until the sweet potatoes are tender when pierced with a skewer, on low for 6 to 7 hours, or high for 4 to 5 hours. Remove from the slow cooker and let cool.

    TESTER TIP: To make clean up easier, line your slow cooker with aluminum foil.

  • Cut the cooled potatoes in half and scoop the flesh into a large bowl. Add the paprika, yogurt, tahini, lemon juice, garlic and 1 teaspoon pomegranate molasses, then use a potato masher to mash to a hummus-like consistency. If you prefer a smoother dip, blend the mixture in a food processor.
  • Season with salt and pepper and spoon the hummus into a serving bowl.
  • Drizzle the remaining 1 teaspoon pomegranate molasses and the olive oil over the top of the hummus, then sprinkle over the sesame seeds and fresh cilantro. The hummus can be stored in an airtight container in the fridge for up to 3 days.
Print RecipeBuy the Healthy Slow Cooker cookbook

Want it? Click it.

Notes

  1. Oven instructions–To prepare the hummus in the oven, roast your sweet potatoes in a 400°F (200°C) oven until tender, 45 to 60 minutes. Then proceed with the recipe from step 2.
  2. Consistency–If your hummus is too thick, thin it with a little water until you reach your desired consistency.
  3. Dietary–This recipe is suitable for gluten-free and grain-free diets.

Show Nutrition

Serving: 0.66cupsCalories: 204kcal (10%)Carbohydrates: 28g (9%)Protein: 6g (12%)Fat: 9g (14%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 3gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 1mgSodium: 73mg (3%)Potassium: 499mg (14%)Fiber: 4g (17%)Sugar: 6g (7%)Vitamin A: 16659IU (333%)Vitamin C: 7mg (8%)Calcium: 84mg (8%)Iron: 2mg (11%)

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Recipe Testers’ Reviews

As soon as I read the ingredients for this slow cooker sweet potato hummus I hopped into the kitchen to make sure I had everything on hand. I did, with the exception of ‘hot’ smoked paprika. But I had ‘smoked paprika’ and cayenne, so I decided to use those and started right away.

Instead of using a slow cooker, I baked the sweet potatoes in a 450°F oven for 50 minutes until they were soft. I then split them open and let them cool for about 30 minutes. After that, mixing in all the ingredients took just a few minutes more.

The sweet potato dip is tasty immediately, but if you have the time, definitely make the day ahead. The flavors meld wonderfully. I added about a 1/4 teaspoon salt and next time I will add a bit more.

This is a bright and pretty spread for bread or a dip for vegetables, and my taste-testers agreed: it’s delicious. 

Between the excitement to try out my new potato masher and the desire to avoid doing extra dishes, I chose to mash this smoky sweet potato dip up in one bowl which was absolutely the right choice. After the sweet potatoes were fully cooked, everything comes together very quickly.

Do not be tempted to leave the pomegranate molasses out. It may not call for a large quantity of it, but it is delicious. You will find yourself chasing the drizzle around the top with your chip of choice.

Smoky, creamy, and dare I say healthy, I can’t wait to make this slow cooker sweet potato hummus again. It can easily be made ahead of time if you’re expecting company and it appears to be something that would travel well to someone else’s house too.

This recipe is an interesting and delicious riff on traditional hummus made healthy with sweet potatoes. Full of flavor, smoky, and slightly sweet from the pomegranate molasses, this sweet potato dip was excellent served with vegetables, pita chips and then spread on grilled French bread for a second round of enjoyment. 

I made this recipe twice and substituted maple syrup in the second round for pomegranate molasses with delicious results. My Hungarian hot smoked paprika is very fresh and full of heat and smoke so I reduced the amount used from 1 tablespoon to 1-1/2 teaspoons to avoid overwhelming the flavor of the mixture.

When I blended my hummus, I decided to use the full 2 teaspoons of molasses in the mixture, and I drizzled an additional 1 tablespoon on top. I suggest tasting as you go and making the hummus to suit your personal flavors. 

Although I would call this a dip and not hummus, I can say it was delicious. I enjoyed the sweetness of the sweet potato, the lemon and the smokiness from the paprika. 

I did not have hot smoked paprika so I used my regular smoked paprika and added a few shakes of cayenne. 

I used my “hummus” as a bed for some beets and feta. The combination was quite good. It would also be good with pita chips or as a sandwich filling with some cheese and some vegetables. 

As a lunch, this would yield two generous portions. As a dip it would serve quite a few people, at least 6.

We do not own a slow cooker or a Crock Pot, so the sweet potatoes were rinsed, patted dry, rubbed with oil, wrapped in foil, and baked until tender. I went easier than the full tablespoon of hot smoked paprika due to some heat sensitivity at home (not me!), and I had the most beautiful freshly made tahini plus garlic from my farmers market, those two items happily available all year round. 

I used a potato masher to prevent getting too smooth a result – we like texture here! As opposed to going easy on the heat, I was generous on the small handful of cilantro, as we are nothing but cilantro-lovers.

The lovely vendor who makes the tahini also vends freshly baked pita, so that was the vehicle for this hummus, and they are mini-pitas, so instead of dipping in, we stuffed in, and devoured. In addition to the pita, this called out to us for black olives, so we pulled out a dish to enjoy alongside.

If you like sweet potatoes, this will be appealing, and no one wants to skimp on their vegetables! For us, this is a great way to use a sweet potato that feels fresh and appealing, and in the gray of January, the bright orange color is especially enticing. 

This slow cooker sweet potato hummus recipe is quite tasty and easy to make. I cooked the sweet potatoes on low for 7 hours in the slow cooker. I added the rest of the ingredients and used a potato masher to create a hummus-like consistency, like a creamy peanut butter. I added 1/4 tsp each of salt and pepper. 

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