Crunchy Pumpkin Seed Salad

Healthy Salad Full of Color, Flavor and Texture

Oct 27, 2007

Full of vitamins A and C, pumpkin seeds are nutritious and make a great snack. Called pepitas in Mexican cooking, the seeds are great when toasted and added to a salad.

While most pumpkin recipes usually incorporate the vibrant orange flesh into a variety of desserts, don't forget about the useful seeds that are embedded within that flesh.

Pumpkin seeds are referred to as pepitas in Mexico and Latin America, where they are incorporated into various recipes. The crunchy seeds are packed with protein, making them a healthy snack alternative. Pepitas are available in the United States in certain Mexican food shops, health-food stores or in grocery markets. You'll find them sold with or without the hull, raw or toasted, salted or unsalted. For this recipe, use the pepitas with the hulls removed--the hulls will impart a woodsy flavor, which is not desirable when added to this recipe. Since you'll be toasting the pepitas in the second step of this recipe, buy the ones that are untoasted. If you aren't able to find the untoasted pumpkin seeds, don't worry--just omit step 2 from the directions below.

Crunchy Pumpkin Seed Salad Recipe

Serves 8 to 10

Ingredients:

1/2 cup extra-virgin olive oil
1 red onion, peeled and sliced into 1/4-inch rounds
Coarse salt and freshly ground pepper, to taste
1/2 cup raw pumpkin seeds, hulls removed
1/4 cup freshly squeezed lemon juice (about 2 lemons)
1 pound string beans, trimmed
1 head red oakleaf lettuce, torn into pieces
1 head romaine lettuce, torn into pieces

Directions:

Heat 1 tablespoon olive oil in a skillet over medium heat. Place onion rounds in the skillet; season with salt and pepper. Cook until tender, about 4 to 5 minutes per side. Transfer the onion rings to a plate; set aside.
In another medium skillet over medium heat, heat 1 tablespoon olive oil. Add pumpkin seeds and cook, stirring occasionally, until golden brown, about 5 minutes. Take care that the seeds don't burn. Remove skillet from heat and set aside to cool.
In a small bowl, whisk together the remaining 6 tablespoons olive oil, lemon juice and a pinch of salt and pepper; set aside.
Fill a large bowl with ice and water; set aside. Bring a medium stockpot of water to a boil. Add string beans; cook just until tender, about 2 minutes. Drain. Plunge string beans in ice water. Remove beans from ice water; pat dry with a kitchen towel and set aside.
When ready to serve, combine both lettuces and the onion in a large bowl. Pour the reserved vinaigrette over the top. Add the string beans and toss to combine. Sprinkle with the reserved pumpkin seeds.

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