Roast pumpkin until truly tender
The cubes should squash easily with a fork. Hard pieces will not make an even spread.
European Recipe
Pumpkin and sunflower seed rye bread
Tender roasted pumpkin is blended with sunflower seeds, lemon and garlic. The spread is divided over rye bread and served straight away.
Total time
45 min
Calories
407 kcal
Servings
3 servings
Difficulty
Easy
Why this recipe works
Roasted pumpkin as a savoury bread topping
Sunflower seeds give the pumpkin spread body and a mild nutty flavour. A small amount is reserved for topping. Rye bread turns the spread into a savoury breakfast meal. The total time includes briefly cooling the pumpkin before blending.
Breakfast
Autumn Recipes
Vegetables
Recipe
Pumpkin and sunflower seed rye bread
Rye bread with a thick spread of roasted Hokkaido pumpkin and ground sunflower seeds, topped with parsley and a little seed crunch.
Ingredients
3 servings
Method
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1
Roast pumpkin
Preheat oven to 200 °C with conventional top and bottom heat. Cut pumpkin into cubes about 1.5 cm, mix with oil and half the salt and spread on a baking-paper-lined tray. Roast on the middle shelf for about 25 minutes until tender.
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2
Prepare seeds
Meanwhile lightly toast sunflower kernels in a dry pan over medium heat for about 3 minutes and remove. Reserve 10 g for topping. Finely grind the remaining kernels in a suitable blender; chop garlic and parsley.
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3
Blend spread
Let pumpkin cool for about 5 minutes. Blend until smooth with ground kernels, garlic, water, lemon juice, remaining salt and pepper. Add a little water if needed. The spread should be thick and spreadable. The brief cooling period is included in the total time.
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4
Top bread
Spread the mixture evenly over bread slices. Scatter with reserved sunflower kernels and parsley. Each serving consists of 2 topped slices; serve immediately.
Kitchen know-how
Tips for Pumpkin and sunflower seed rye bread
Grind kernels first
Finely ground sunflower kernels combine more easily with pumpkin. A blender suitable for dry kernels or a small kitchen grinder helps.
Variations
How to adapt this recipe
Replace Hokkaido with the same peeled, deseeded weight of butternut squash. Roast until tender; nutritional values change.
Replace rye bread with the same weight of wholegrain bread. Adjust slice size and number by weight; nutritional values change.
Nutrition per serving
407kcal
51.3 gCarbohydrates
13.3 gProtein
14.4 gFat
Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.
Frequently asked questions
FAQ about Pumpkin and sunflower seed rye bread
The basic version uses washed Hokkaido with undamaged edible skin. Seeds and fibrous interior are removed; the stated weight refers to the edible part.
The mixture consists of roasted pumpkin and ground sunflower kernels. It contains neither chickpeas nor tahini and is used here as a separate pumpkin seed spread.
Most kernels are finely incorporated into the spread. The small reserved part adds bite on the bread and is already included in the ingredient amount.
Yes. The calculation includes all the spread, the stated rye bread, sunflower kernels and parsley, divided by the specified number of servings.
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