Pumpkin Seed Dip

Staff Writer
Pumpkin Seed Dip
Pumpkin Seeds
iStock/Thinkstock

Pumpkin Seeds

Chef Kyle Rourke at Red Star Tavern in Portland, Ore., shares his recipe for Pumpkin Seed Dip, perfect for the fall months. The even better part is that it's vegan and filled with nutrients, using avocado as a substitute for sour cream. They serve the dip with housemade sesame crackers and pickled vegetables.

12
Servings
885
Calories Per Serving
Deliver Ingredients
Makes
2 quarts

Notes

 

Back To Avocado 101!

 

Ingredients

  • 12 ripe avocados
  • 2 Cups extra-virgin olive oil
  • 4 Cups pepitas
  • 1 bunch cilantro
  • 1/4 Cup salt
  • 1/2 Cup lime juice
  • 2 bunches blanched black kale

Directions

Pulse all in a blender or food processor until smooth, stir together in a bowl, and thin out with water to correct consistency. Serve with whole-grain crackers and pickled vegetables. Enjoy!

Pumpkin Seed Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Pumpkin Seed Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.

Nutritional Facts

Total Fat
85g
100%
Sugar
3g
N/A
Saturated Fat
13g
63%
Protein
17g
35%
Carbs
27g
9%
Vitamin A
193µg
21%
Vitamin B6
0.7mg
32.8%
Vitamin C
65mg
100%
Vitamin E
10mg
51%
Vitamin K
312µg
100%
Calcium
99mg
10%
Fiber
17g
69%
Folate (food)
236µg
N/A
Folate equivalent (total)
236µg
59%
Iron
5mg
28%
Magnesium
292mg
73%
Monounsaturated
52g
N/A
Niacin (B3)
6mg
28%
Phosphorus
600mg
86%
Polyunsaturated
15g
N/A
Potassium
1479mg
42%
Riboflavin (B2)
0.4mg
21.8%
Sodium
752mg
31%
Thiamin (B1)
0.2mg
13.6%
Zinc
5mg
30%

Around the Web