Persian food, Persian Recipes, Aashpazi
Pumpkin Seed Dip Recipe

Pumpkin Seed Dip

1 Cup - 4 oz (142g) Pumpkin Seeds 1/2 Cup - 3.5 oz (100g) Sour Cream 3.5 oz (100g) Cream Cheese 2 Tbsp Mayonnaise 1 Tsp Dijon Mustard 1/2 Lemon 1/2 Lemon zest 2 Tbsp Olive Oil 2 Garlic Cloves 1 Small Onion Dried Parsley Salt, White Pepper Preparations: 1- Diced the onion. 2- Roast the pumpkin seeds over medium heat. 3- Grind the roasted pumpkin seeds. Directions: 1- Transfer the onions into a large bowl. 2- Add lemon zest, and mash garlic cloves on top. 3- Pour olive oil and squeeze half of fresh lemon on top. 4- Garnish with white pepper and salt. 5- Add the ground roasted pumpkin seeds, sour cream, cream cheese, mayonnaise, dijon mustard, and dried parsley. 6- Stir until all the ingredients are well mixed. 7- Serve with crackers.



Around the halloween we often don't know what to do with the pumpkin seeds and some of us choose to trash the seeds which by doing so we are throwing out some the most nutrient part of the pumpkin. Pumpkin seeds are highly nutritious. They are a rich source of manganese, phosphorus, magnesium , copper and zinc. Only half a cup of pumpkin seeds can provide more manganese that your body needs each day. The same amount can cover your body's phosphorus, magnesium and copper need (DV) and about half of the zinc that your body craves for. This recipe will give you an idea on what to do with all those extra manganese, phosphorus, zinc and magnesium you are about to throw out. One serving (3.5 oz / 100g) of pumpkin seed dip has 342 calories (282 calories from fat), 31.3g total fat (10.4g saturated fat), 32mg cholesterol, 166mg sodium, 312mg potassium, 10g total carbohydrates (1.6g dietary fiber, 1.4g sugar) and 9.4g protein.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 342  Calories from fat 282
Daily Value*
Total Fat 31.3g48%
Saturated Fat 10.4g  52%
Cholesterol 32mg11%
Sodium 166mg7%
Potassium 312mg9%
Total Carbohydrates 10g3%
Dietary Fiber 1.6g  6% Sugars 1.4g
Protein 9.4g

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