Avocado Pumpkin Seed Salsa
Pumpkin seeds, also known as pepitas, are not only flavorful, they are a super food. They are a good source of omega-3 fatty acids, are high in phytochemicals and are rich in zinc, calcium and iron.
1 red bell pepper
1 1/2 cups raw pumpkin seeds, toasted, divided (see note)
2 tablespoons lime juice
2 cloves garlic, minced
1 jalapeno chili, minced
3 large ripe avocados, cut into 1/2 inch dice
1/4 cup cilantro leaves, chopped
freshly ground pepper
Broil pepper for 5 to 7 minutes, turning frequently until it is tender. Transfer to a bowl, cover with plastic wrap and let steam for 5 minutes. Peel, stem and seed the pepper; cut it into 1/2 inch dice.
Using a high powered blender, process 1/2 cup of the toasted pumpkin seeds to a coarse powder.
In a medium bowl, mix the lime juice with the garlic and jalapeno. Stir in the ground pumpkin seeds, bell pepper, avocados, cilantro and remaining 1 cup toasted pumpkin seeds. Season with black pepper.
Serve with romaine leaves, endive spears or other raw vegetables.
* Toast pumpkin seeds in a large heavy skillet over medium high heat, stirring frequently, until seeds are puffed and beginning to brown, 2 to 4 minutes. Transfer to a large plate and cool.
Calories 219; Protein 8 g; Carbohydrates 9 g; Total Fat 18.8 g; Saturated Fat 3 g; Cholesterol 0 mg; Sodium 9 mg; Fiber 5.3 g; Beta-Carotene 305 ug; Vitamin C 27 mg; Calcium 22 mg; Iron 2.2 mg; Folate 66 ug; Magnesium 139 mg; Zinc 2.1 mg; Selenium 2.4 ug