Pumpkin Seed Condiment

Health score
7%
Pumpkin Seed Condiment
50 min.
8
152kcal

Suggestions


Are you ready to elevate your condiment game? This delightful Pumpkin Seed Condiment is not just a dip; it's a versatile spread that will add a burst of flavor to your meals. Perfect for gatherings or a cozy night in, this recipe combines the earthy sweetness of red kuri squash with the nutty crunch of pumpkin seeds, creating a unique taste experience that will leave your guests asking for more.

In just 50 minutes, you can whip up this delicious condiment that serves eight, making it an ideal choice for parties or family dinners. With only 152 calories per serving, you can indulge without the guilt. The combination of toasted pumpkin seeds and grated Parmesan cheese adds a rich depth of flavor, while the fresh parsley brings a vibrant touch to the dish.

Whether you spread it on toasted whole-wheat baguette slices, use it as a dip for fresh vegetables, or incorporate it into your favorite recipes, this Pumpkin Seed Condiment is sure to impress. The balance of protein, healthy fats, and carbohydrates makes it not only tasty but also nutritious. So, gather your ingredients and get ready to create a condiment that will transform your meals into something extraordinary!

Ingredients

  • slices multigrain baguette whole-wheat toasted thin
  •  garlic cloves 
  • 10 ounce hokkaido squash red cubed peeled
  • teaspoon mustard 
  • 1.3 teaspoons olive oil divided
  • tablespoons parmesan cheese grated
  • tablespoons parsley leaves chopped
  • tablespoons pumpkin seeds hulled
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan
  • paper towels
  • blender
  • mortar and pestle

Directions

  1. Combine the squash and garlic in a steamer set over boiling water. Cover and steam until soft.
  2. Transfer to a bowl and mash with a fork.
  3. Add the mustard, cheese, and 1 tsp oil. Mash until well mixed.
  4. Brush a small skillet with the remaining 1/4 tsp oil.
  5. Heat over medium heat.
  6. Add the pumpkin seeds. Cook, stirring occasionally, until toasted. Season with salt and pepper.
  7. Transfer to a paper towel, then crush in a mortar or blender. Fold into the squash, along with the parsley, just before serving with toasts.

Nutrition Facts

Calories152kcal
Protein16.1%
Fat33.25%
Carbs50.65%

Properties

Glycemic Index
21.97
Glycemic Load
10.68
Inflammation Score
-6
Nutrition Score
9.0952174441646%

Flavonoids

Apigenin
2.16mg
Luteolin
0.01mg
Kaempferol
0.02mg
Myricetin
0.16mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:152.13kcal
7.61%
Fat:5.78g
8.89%
Saturated Fat:1.21g
7.58%
Carbohydrates:19.82g
6.61%
Net Carbohydrates:18.09g
6.58%
Sugar:2.41g
2.68%
Cholesterol:1.63mg
0.54%
Sodium:433.88mg
18.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.3g
12.6%
Manganese:0.57mg
28.29%
Vitamin K:18.73µg
17.84%
Magnesium:59.33mg
14.83%
Vitamin B1:0.22mg
14.76%
Phosphorus:145.32mg
14.53%
Folate:48.79µg
12.2%
Vitamin A:586.59IU
11.73%
Iron:2.07mg
11.5%
Selenium:7.33µg
10.47%
Vitamin B3:2.03mg
10.14%
Vitamin B2:0.14mg
8.52%
Copper:0.17mg
8.49%
Vitamin C:6.07mg
7.35%
Fiber:1.73g
6.92%
Zinc:1.02mg
6.79%
Potassium:237.37mg
6.78%
Calcium:66.8mg
6.68%
Vitamin B6:0.11mg
5.57%
Vitamin E:0.41mg
2.72%
Vitamin B5:0.26mg
2.6%
Source:My Recipes