Pumpkin Seed Condiment



  • 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.

  • Prep Time:
  • Cook Time:

  • 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)

Nutritional Information

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

Good to Know

The squash is steamed, so it retains it vitamins (mostly A and C).

Alain Ducasse Nature: Simple, Healthy, and Good by Alain Ducasse, Paul Neyrat, and Christophe Saintagne (Rizzoli). Copyright 2012.