.svg)
Sign Up for new Healthy Recipes
Introduction
While hummus has its roots in the Middle East, this pumpkin seed variation adds a unique twist inspired by the culinary traditions of Mexico and South America, where pumpkin seeds (pepitas) are a beloved ingredient. Roasting the pepitas brings out their earthy, nutty essence, creating a dip with deep, complex flavors. This dip is a perfect way to incorporate the nutritional powerhouse that is the pumpkin seed, which is rich in protein, healthy fats, and minerals like zinc and magnesium.
Ingredients
• 1 1/2 cups (200g) raw pumpkin seeds (pepitas)
• 1/2 cup (120ml) water
• 1/4 cup (60ml) olive oil, plus more for serving
• 1/4 cup (60ml) freshly squeezed lemon juice
• 2 garlic cloves, roughly chopped
• 1/2 teaspoon ground cumin
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup (10g) packed fresh parsley leaves
Step 1:
In a food processor or high-powered blender, combine the pumpkin seeds, water, olive oil, lemon juice, garlic, cumin, smoked paprika, salt, and black pepper.
Step 2:
Blend the ingredients until smooth and creamy, scraping down the sides as needed, about 2-3 minutes.
Step 3:
Add the fresh parsley leaves and pulse a few times to incorporate them into the dip, leaving some small pieces for texture.
Q: Can I use roasted pumpkin seeds instead of raw?
A: Yes, you can use roasted pumpkin seeds in this recipe. However, the texture may be slightly drier and less creamy, so you may need to add a bit more water or olive oil to achieve the desired consistency.
Q: Can I make this dip ahead of time?
A: Yes, this dip can be made up to 2-3 days in advance and stored in an airtight container in the refrigerator. Give it a quick stir before serving and adjust the seasoning if needed.
Q: Is this dip suitable for people with nut allergies?
A: Yes, this dip is naturally nut-free, making it a great option for those with nut allergies or following a nut-free diet.
• For a nut-free version, substitute roasted chickpeas or edamame for the pumpkin seeds.
• If you prefer a thinner consistency, add more water or olive oil while blending.
• Add a pinch of cayenne pepper or red pepper flakes for an extra kick of heat.
• This dip is vegan, gluten-free, and packed with plant-based protein and healthy fats.
• For a smoother texture, toast the pumpkin seeds before blending.
Transfer the dip to a serving bowl and drizzle with extra olive oil. Serve with fresh vegetables, pita chips, or crackers.
Store leftover dip in an airtight container in the refrigerator for up to 5 days.
This dip comes together quickly, so have all the ingredients prepared and ready to go before starting.
- For a smoother texture, toast the pumpkin seeds before blending.
- Adjust the consistency by adding more water for a thinner dip or more olive oil for a richer texture.
- Taste and adjust seasoning as needed, adding more lemon juice for brightness or salt and pepper for flavor balance.
For a nut-free version, substitute roasted chickpeas or edamame for the pumpkin seeds. Add a pinch of cayenne pepper or red pepper flakes for an extra kick of heat.
Serve with fresh vegetables like carrots, cucumber, and bell peppers, or with pita chips, crackers, or warm pita bread. A crisp white wine or light beer would complement the flavors nicely.
This dip can be enjoyed year-round, but it's particularly well-suited for fall and winter when pumpkin seeds are in peak season.
This recipe is free from common allergens like nuts, dairy, and gluten.
