Low Iodine Dill & Pumpkin Seed Sauce

Total time15 min

Prep time10 min

Cook time5 min

4.5

(14)

This vibrant, herb-forward sauce is the kind of thing that makes a simple weeknight meal feel genuinely special. Toasting the pumpkin seeds first is a small step that pays off big, adding a warm, nutty depth that anchors all that bright dill and fresh lemon. Managing iodine intake often means scrutinizing packaged condiments and sauces, which tend to hide iodized salt and other additives — making a homemade blender sauce like this one a genuinely smart move. Every ingredient here is straightforward and naturally low in iodine, from the raw pepitas to the extra virgin olive oil and fresh herbs. The result is a pourable, brilliantly green sauce that works beautifully drizzled over roasted vegetables, grain bowls, or grilled proteins. A squeeze of extra lemon or a pinch more sea salt at the end lets you dial in the flavor exactly to your taste. It keeps in the fridge for up to three days, so you can make a batch ahead and have a ready-to-go finishing sauce all week long.

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Ingredients

6 servings

½ cup raw pumpkin seeds (pepitas)
1 cup fresh dill, loosely packed
2 tbsp fresh parsley, roughly chopped
2 tbsp fresh lemon juice (from about 1 lemon)
1 small clove garlic, peeled
3 tbsp extra virgin olive oil
3–4 tbsp water, plus more as needed
¼ tsp sea salt, or to taste
Chef's tip
Swap 1:1 for fine sea salt; adjust to taste.
⅛ tsp black pepper, or to taste
¼ tsp ground cumin (optional)

Instructions

1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and toast, stirring frequently, until they begin to pop and turn lightly golden, about 3–4 minutes. Watch closely, as they can brown quickly. Transfer to a plate and let cool for 2 minutes.
2
Add the toasted pumpkin seeds, fresh dill, parsley, lemon juice, garlic, olive oil, 3 tbsp water, salt, pepper, and cumin (if using) to a blender or food processor.

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