Pumpkin Seed Condiment

Pumpkin Seed Condiment
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.


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

Recipe Time

Prep: 20 Minutes
Cook: 30 Minutes

Nutritional Information

Calories 75
Fat 4.3 g
Satfat 1 g
Monofat 1.7 g
Polyfat 1.4 g
Protein 4 g
Carbohydrate 7 g
Fiber 1 g
Cholesterol 2 mg
Iron 1 mg
Sodium 118 mg
Calcium 37 mg


10 ounce cubed, peeled red kuri or Hokkaido squash
2 garlic cloves
1 teaspoon mustard
3 tablespoons grated Parmesan cheese
1 1/4 teaspoons olive oil, divided
6 tablespoons hulled pumpkin seeds
Salt and pepper
2 tablespoons chopped parsley leaves
8 thin slices whole-wheat or multigrain baguette, toasted


1. Combine the squash and garlic in a steamer set over boiling water. Cover and steam until soft.

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

3. Brush a small skillet with the remaining 1/4 tsp oil. Heat over medium heat. Add the pumpkin seeds. Cook, stirring occasionally, until toasted. Season with salt and pepper. Transfer to a paper towel, then crush in a mortar or blender. Fold into the squash, along with the parsley, just before serving with toasts.