Mediterranean Diet Friendly Dill & Pumpkin Seed Sauce
Bright, herby, and packed with good fat, this blender sauce is the kind of thing you'll want to drizzle on absolutely everything. Toasting the pumpkin seeds first is a small step that pays off big — it draws out a nutty, slightly smoky depth that anchors all that fresh dill and lemon. Extra virgin olive oil, lemon juice, garlic, and a generous handful of herbs are practically the backbone of Mediterranean cooking, so this sauce fits the lifestyle without any awkward substitutions or workarounds. The result is a vivid green, pourable sauce that works beautifully over grilled fish, roasted vegetables, or a simple grain bowl. A pinch of cumin is optional but adds a subtle warmth that makes the whole thing feel a little more complex. It comes together in under ten minutes and keeps in the fridge for up to three days, so you can make a batch on Sunday and eat well all week.
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Learn more →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
- 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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