Spreads · ALWAYS FREE
Lemon & pumpkin-seed spread
Toasted green pumpkin seeds blended into a thick, lemony spread with parsley and garlic.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Put the pumpkin seed kernels in a dry skillet over medium-low heat. Toast for 4–6 minutes, stirring frequently, until fragrant and lightly puffed; keep them green-gold rather than dark brown.
- Transfer the seeds to a plate and cool for 5 minutes. Place in a small food processor and pulse to fine crumbs, scraping down as needed.
- Add the olive oil, lemon juice, water, parsley, garlic and salt. Process for 1–2 minutes, stopping to scrape the bowl, until a thick spread forms. A fine seed texture is expected.
- Spoon into a bowl and divide into 8 equal portions. Refrigerate covered promptly and use within 3 days. Keep refrigerated at 40°F (4°C) or below; lemon juice does not make this a shelf-stable preserve.
Estimated nutrition
Per serving · 1 of 8- Calories
- 112 kcal
- Protein
- 4.6 g
- Total carbohydrate
- 2.1 g
- Total fat
- 10.4 g
- Total sugars
- 0.3 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. Raw or dry profiles match ingredient masses before cooking. Moisture gain/loss does not change the stated portion count. No general cooking nutrient-retention factors are applied. All measured fats, sauces and cooking liquids are assumed consumed. Actual amounts left in pans or on utensils can reduce intake. Serving suggestions and substitutions are excluded. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are not displayed.
View the ingredient calculations · Source 1Why it’s in this collection
- Vegetarian: Raw hulled pumpkin seeds, olive oil, lemon juice, water, parsley, garlic and salt are the complete spread. All listed ingredients are plant-derived; no grain, dairy, legume, potato or added sweetener is listed.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged ingredients for animal-derived additions; this ingredient screen is not product certification.
Supporting reference · Supporting reference - Vegan: Raw hulled pumpkin seeds, olive oil, lemon juice, water, parsley, garlic and salt are the complete spread. All listed ingredients are plant-derived; no grain, dairy, legume, potato or added sweetener is listed.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged ingredients for animal-derived additions; this ingredient screen is not product certification.
Supporting reference · Supporting reference - Mediterranean: Raw hulled pumpkin seeds, olive oil, lemon juice, water, parsley, garlic and salt are the complete spread. All listed ingredients are plant-derived; no grain, dairy, legume, potato or added sweetener is listed. Vegetable, seed/legume or whole-groat emphasis with olive oil fits this practical ingredient-pattern selection. This is not a clinical diet score, a cuisine-origin statement or a health-outcome promise.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen.
Supporting reference - Gluten-Free: Raw hulled pumpkin seeds, olive oil, lemon juice, water, parsley, garlic and salt are the complete spread. All listed ingredients are plant-derived; no grain, dairy, legume, potato or added sweetener is listed.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Choose gluten-free-labeled packaged ingredients where needed, including spices, seeds, quinoa or buckwheat. Avoid gluten cross-contact. This screen does not establish finished-food gluten concentration or guarantee celiac/allergy safety.
Supporting reference - Dairy-Free: Raw hulled pumpkin seeds, olive oil, lemon juice, water, parsley, garlic and salt are the complete spread. All listed ingredients are plant-derived; no grain, dairy, legume, potato or added sweetener is listed.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen. Check packaged-ingredient labels for milk-derived additions and cross-contact; dairy-free ingredient screening is not an allergy guarantee.
Supporting reference - Paleo: Raw hulled pumpkin seeds, olive oil, lemon juice, water, parsley, garlic and salt are the complete spread. All listed ingredients are plant-derived; no grain, dairy, legume, potato or added sweetener is listed. Reviewed against the existing strict exclusion screen: no grains/pseudograins, legumes, dairy, white potatoes or added sweeteners.
Required label checks: The audit covers the complete listed recipe at its stated portion count. Accompaniments and substitutions require a fresh ingredient screen.
Supporting reference - Keto: 2.13 g estimated TOTAL carbohydrate per one of 8 equal portions. Every listed ingredient is included; fiber is not subtracted. No grain/pseudograin, starchy side or added sugar is listed. The estimate covers only the stated recipe, with no accompaniment. This is the site's recipe threshold, not a guarantee of ketosis or a health outcome.
See the full ingredient calculation
Ingredient Recipe grams Recipe carbs pumpkin_seed 120g 12.85g olive_oil 24g 0.00g lemon_juice 35g 2.42g water 90g 0.00g parsley 12g 0.76g garlic 3g 0.99g salt 2g 0.00g 17.02g total ÷ 8 equal portions. Source records are linked for every ingredient.
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
