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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.

Health JANUARY 2013

  • Yield: Makes: 8 servings (serving size: 1 topped toast)
  • Cook time: 30 Minutes
  • Prep time: 20 Minutes


  • 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.

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

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Pumpkin Seed Condiment Recipe