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.

Yield: Makes: 8 servings (serving size: 1 topped toast)
Recipe from Health

Recipe Time

Cook Time:
Prep Time:

Nutritional Information

Amount per serving
  • Calories: 75
  • Fat: 4.3g
  • Saturated fat: 1g
  • Monounsaturated fat: 1.7g
  • Polyunsaturated fat: 1.4g
  • Protein: 4g
  • Carbohydrate: 7g
  • Fiber: 1g
  • Cholesterol: 2mg
  • Iron: 1mg
  • Sodium: 118mg
  • Calcium: 37mg


  • 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. 1. Combine the squash and garlic in a steamer set over boiling water. Cover and steam until soft.
  2. 2. Transfer to a bowl and mash with a fork. Add the mustard, cheese, and 1 tsp oil. Mash until well mixed.
  3. 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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Pumpkin Seed Condiment Recipe at a Glance
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy