PUMPKIN SEED DIP

Name: PUMPKIN SEED DIP
Cuisine: American
Ingredients: 1¼ cups/160g raw unsalted pumpkin seeds; 3 cloves Roasted Garlic (here); 1½ cups/95g cooked or 1 15.5-ounce/425g cannellini beans, drained and rinsed; 1 teaspoon minced jalapeño pepper, or to taste (optional); 1 tablespoon tahini or almond butter; 2 tablespoons blended peeled lemon (see here); 1½ teaspoons white miso paste; 1 teaspoon Savory Spice Blend (here); ½ teaspoon smoked paprika; 3 tablespoons minced fresh coriander (optional); Assorted cut raw vegetables, for dipping

4 steps

Pumpkin seeds! They are delicious, nutritious and one of the most concentrated sources of zinc. Here’s an interesting fact: Men need more zinc than women. Why? Because men lose zinc in every seminal emission. (Semen is filled with zinc.) In fact, men effectively lose about a quarter-cup’s/30g’s worth of pumpkin seeds every time! No matter your gender or (ahem) how much zinc you may want to replenish, enjoy this dip with raw veggies, as a spread for sandwiches, or thin out and use as sauce for pasta.

Updated at: Wed, 16 Aug 2023 23:49:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories232.6 kcal (12%)

Total Fat15 g (21%)

Carbs16 g (6%)

Sugars1.5 g (2%)

Protein12.2 g (24%)

Sodium86.6 mg (4%)

Fiber4.9 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

160gunsalted pumpkin seeds

raw

3 clovesGarlic

Roasted

95gbeans

cooked or 1 15.5-ounce/425g cannellini, drained and rinsed

1 teaspoonjalapeño pepper

minced, or to taste, optional

1 tablespoontahini

or almond butter

2 tablespoonslemon

blended peeled

1 ½ teaspoonswhite miso paste

1 teaspoonSavory Spice Blend

½ teaspoonsmoked paprika

3 tablespoonsfresh coriander

minced, optional

raw vegetables

Assorted cut, for dipping

Instructions

Step 1

Preheat the oven to 250°F/120°C/gas mark ½. Line a baking sheet with a silicone mat or baking parchment. Spread the pumpkin seeds on the prepared baking sheet and toast for 15 to 18 minutes, or until they begin to lightly brown, stirring occasionally so they don’t burn. Remove from the oven and set aside to cool.

OvenPreheat

Step 2

Once the pumpkin seeds are cool to the touch, transfer them to a food processor and add the Roasted Garlic, beans, jalapeño (if using), tahini, lemon, miso, Savory Spice Blend, paprika and 3 tablespoons of water. Process until smooth.

Step 3

Transfer to a bowl and sprinkle with coriander, if desired. Serve with your favorite raw vegetable dippers.

Step 4

Daily Dozen Foods X BEANS X OTHER VEGETABLES X NUTS AND SEEDS X HERBS AND SPICES