The pumpkin is a rich winter squash versatile enough to puree, chop, bake, sauté, boil, mash, and more.
Swap puree for oil in cookies and baked goods, stir up a creamy pumpkin soup, or sauté into a number of delicious dishes for a burst of seasonal flavor.
Pumpkin Seed Pesto
2 ½
cupsThis thick and fragrant pumpkin seed pesto featuring roasted pumpkin seeds, olive oil, cilantro, and garlic is a versatile sauce for your repertoire. Try it on sandwiches, tossed with hot pasta, or served over roasted or steamed vegetables.
Ingredients
- 2 cups
unsalted hulled (green) pumpkin seeds
- 6 tablespoons
extra-virgin olive oil, divided
salt and pepper to taste
- ¼ cup
water
- 2 tablespoons
fresh lemon juice
- 3 cloves
garlic
- 1 cup
roughly chopped fresh cilantro
Directions
Preheat oven to 375°F.
Toss pumpkin seeds with salt and 2 tablespoons oil, then spread out in a single layer on a large baking sheet.
Roast until seeds are puffed and fragrant, 10 to 15 minutes, then set aside to let cool.
Combine seeds in a food processor with water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste, then season with salt and pepper.
Cover and chill until ready to use.
Nutrition Facts (per serving):
- Calories – 140 | Total Fat – 13g | Saturated Fat – 2g | Sodium –60mg | Carbohydrate –2g | Dietary Fiber – 1g | Sugar – 0g | Protein – 4g
Facts about Pumpkins
Recommended Varieties
- Jack be Little – ideal for a holiday table setting
- Autumn Gold – great for carving & decorating
- Sugar Treat – perfect for cooking & baking
Nutrition Breakdown
- Low calorie (1 cup puree = 83 calories and 1 g fat)
- Great for vision (High in Vitamin A)
- Keeps you full longer (3g fiber per 1 cup serving)
- Heart Healthy (pumpkin seeds help reduce LDL)
- Workout friendly (Vitamin C supports tissue repair; 1 cup puree = more potassium than a banana)
- Overall health booster (calcium, iron, and other minerals support bone health, immunity, and nervous system function)
