Pumpkin Seed Condiment

Health Staff
Updated
The best part of this is the crunchy pumpkin seeds. Don't stir them in until you're ready to serve; otherwise, they'll get soft. Red kuri and Hokkaido squash are sweet pumpkin varieties with orange-red skin and deep orange flesh. The squash is steamed, so it retains it vitamins (mostly A and C).

Yields: Makes: 8 servings (serving size: 1 topped toast)

Prep Time time: 20 minutes

Cook Time time: 30 minutes

Ingredients

  • 10 cubed, peeled red kuri or Hokkaido squash

  • 2 garlic cloves

  • 1 mustard

  • 3 grated Parmesan cheese

  • 1 1/4 olive oil, divided

  • 6 hulled pumpkin seeds

  • Salt and pepper

  • 2 chopped parsley leaves

  • 8 thin slices whole-wheat or multigrain baguette, toasted

Nutrition

calories 75

fat 4.3g

saturated fat 1g

monounsaturated fat 1.7g

polyunsaturated fat 1.4g

protein 4g

carbohydrate 7g

fiber 1g

cholesterol 2mg

iron 1mg

sodium 118mg

calcium 37mg

Directions

  1. Transfer to a bowl and mash with a fork. Add the mustard, cheese, and 1 tsp oil. Mash until well mixed.