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Pumpkin Seed Pesto

Posted by Carine in Appetizers, Dairy free recipes, Diabetic recipes, Gluten free recipes, Spreads & Dips, Vegan, Vegetarian 27 May 2014

Pumpkin Seed Pesto

This is a new pesto recipe here. It is a recipe boosted in Fiber and containing less fat. The trick has been to swap the usual pine nuts by Pumkin Seeds.

Pumkin seeds contains more fiber than pine nuts – 6g of fiber/100g against 5g of fiber for the pine nuts – and less fat – only 49g/100g against 92g for the pine nuts.Data are coming from SelfNutritionData here.

Obviously the parmesan cheese is the ingredient which bring the more fat to this recipe. But changing the Pine Nuts by Pumpkin Seeds decrease the carb level of the spread and increase the fibre which make it a more diabetes friendly recipe. Pressing the Pumpkin Seeds in a mortar and pillar is the easiest way to proceed.

pesto (4) pic

Except than it was also bringing a really nice taste and green colour. I used this pesto in pasta with grilled cherry tomatoes. I will share the recipe next time.

DSC_0034 picAnother nice way to use pesto is to spread it on bread slice and top up with a thick slice of mozzarella de buffalo. It will make a perfect appetizer.

DSC_0016 pic

Pumpkin Seed Pesto
 
Author: 
Recipe type: spread
Cuisine: Inspiration
Prep time: 
Total time: 
Pumkin Seeds Pesto
Ingredients
  • 60 g of fresh basil
  • 30 g of pumkin seeds
  • 1 garlic cloves - or ½ cloves for a light garlic taste
  • 125 ml of virgin olive oil
  • 50 g italian parmesan cheese
  • Salt, Pepper
Instructions
  1. Chopped finely the basil leave.
  2. Crush the garlic.
  3. In a mortar and pillar add the pumpkin seeds and press them until it form an oily puree.
  4. Add the basil, garlic and keep pressing.
  5. When the paste is forming pour onto a bowl.
  6. Add the parmesan powder and olive oil.
  7. Stir well to have a nice mix.
  8. For a thinner texture, pour the mixture into a stand mixer for 30 seconds.
  9. Add salt and pepper.

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  • Kym

    The seeds in the photo look like pepitas (pumpkin seeds) to me? The sunflower seeds I buy are small and grey. Either way the recipe looks good…I would veganise by adding nutritional yeast in place of parmesan.

    • kiwisue

      I think they look like pumpkin seeds as well.

      • http://www.sweetashoney.co.nz sweetashoney.co.nz

        Hi Kym, You make me doubt so much that I double checked in my cupboard and it is well pumpkin seed. I am sorry for confusing everyone here :) I will update the post right now. Thanks for correcting me !

        • Kym

          No worries it still looks delicious!!

          • http://www.sweetashoney.co.nz sweetashoney.co.nz

            Thanks Kym. And it really was ! I did a sort out of my seeds I put them in pots with name on it to make sure I am not getting confused the next time :)

  • http://www.sweetashoney.co.nz sweetashoney.co.nz

    Hi Kym, It is well sunflower seeds. As you can read here Sunflower seeds are grey-black when encased in their shells. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57