rosemary carrot + cumin pumpkin seed dip

BENEFITS

Pumpkin seeds stock a great dose of vitamin E and zinc, an essential vitamin and mineral supporting immunity. Its tryptophan content promotes the relaxation of muscles in the body. Incorporating more pumpkin seeds into the diet can boost tons of micronutrients often deficient or lower in individuals. Since it's nut-free, it makes a staple party dip most can enjoy. The bonus? They are affordable and delicious and make a nutritious boost to any salad, seed butter spread, or dip!

TIPS + TRICKS

  1. Enhance the flavour by roasting the carrots and shallot. Add roasted garlic. Add a touch of heat like cayenne or red chilli flakes!

  2. Enjoy as spread on sourdough slices, use as vegetable dip, mix into pasta noodles, or pair with salted crackers. You can’t go wrong.

  3. No pumpkin seeds? Use another seed or nut. Note, this will change the flavour profile.

  4. Make it raw! Use raw pumpkin seeds, grated raw carrot and shallot. It will be more ‘pungent’ in flavour as cooking softens taste and draws natural sweetness from carrot and shallot.

INGREDIENTS

  • 2/3 cup pumpkin seeds, roasted

  • 2 tbsps rosemary, minced

  • 2 tbsp shallot, minced

  • 2 carrot, peeled, grated

  • 1/2 tsp cumin, ground

  • 2 tbsp extra virgin olive oil

  • 1/2 tsp sea salt, to taste

  • 1/4 tsp black pepper, freshly ground

  • 2 tbsp water, to desired texture

  • 1 tbsp lemon juice

METHOD

  1. On the stovetop over medium heat, place shallot, carrots, and olive oil together. Cook until fragrant, approx. eight minutes. Stirring consistently. Add the remaining ingredients. Stir together to incorporate flavour, and continue to cook for an additional eight minutes. Remove from heat, and allow to cool slightly.

  2. Add all ingredients into high-speed blender or food processor. Pulse until it becomes incorporated together. Scrape down sides, and blitz on high until it becomes creamier but texture is still visible.

  3. Taste, adjust seasonings, and place into a sealable container to store in fridge for up to one week; or freeze for future use!

Sierra Wright