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Avocado Pumpkin Seed Salsa

Avocado Pumpkin Seed  Salsa

Serves: 8

Category: Salads, Dressings, Dips and Sauces
Tags: Aggressive Weight Loss

Average Rating: 
Rated by: 10 members

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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.

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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

Comments (3):



07/26/2012 09:09 PM

Rated this recipe:

This was insanely good! The pumpkin seeds added even more richness to the creamy avocado, and then adding the roasted red pepper was over the top fantastic! Be sure to only make enough for one meal because it does not keep well at all.


06/16/2013 03:43 PM

Rated this recipe:

This salsa is fantastic!! I bought a jar of roasted red peppers to save time. I have also used raw red peppers and that is good too.

Elaine Garces

03/10/2015 08:18 PM

Rated this recipe:

Very nice dish! As always, roasted ingredients always enhance flavors ... I also like the crunchy texture from the seeds combined with the creaminess of the avocado. Nice take on guacamole. Thank you