Pumpkin Dip with Crudites by Joanne Turner

Dietary Guidelines: , , , , ,

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A very tasty yet simple dip! Great for entertaining and a healthy lunchbox option with veggie sticks!


  • 500 g Japanese pumpkin, washed, deseeded, peeled and cut into 2 cm chunks
  • canola oil spray or olive oil spray
  • 1 tablespoon cumin
  • 2 teaspoons brown sugar
  • cracked black pepper, to taste
  • ¼ cup (60 g) extra-light sour cream
  • 1 Lebanese cucumber, washed and cut into strips
  • 12 snow peas, washed and trimmed
  • ½ bunch Dutch carrots washed, ends removed and halved
  • 1 wholemeal Lebanese bread, cut into 16 wedges


  1. Preheat oven to 220oC/200oC fan-forced. Spray the pumpkin with oil, and place in a zip lock plastic bag and add the cumin, sugar and pepper to the bag and shake until pumpkin is well covered.
  2. Place pumpkin on a baking tray in oven for 20-30 minutes or until golden brown. Remove from oven and allow to cool for 10 minutes.
  3. Using a small hand-held food processor, blend sour cream with cooled pumpkin pieces until smooth. Place in fridge to cool completely before serving.
  4. Place dip in serving dish, with bowl or cup of crudites and bread wedges on the side.


Health tip: Pumpkin is high in fibre, vitamin A and C. This spread can also be used as a great tasty alternative to butter or mayonnaise on toast or sandwiches. Should only be consumed fresh (on the first day it’s made) when pregnant. For the rest of the family it can be kept in a refrigerated airtight container and consumed within 3 days.

Cook’s tip: Replace pumpkin with carrot as an alternative. To make a cheat’s version, use last night’s leftover baked pumpkin and carrot, add cumin and sour cream and blend. Lebanese bread can be replaced with bread sticks, toasted Turkish, sourdough or pita bread.

Toddler Friendly: Children should drink full cream cows milk from 12 months until 2 years of age

Gluten Free: Use Gluten-Free flatbread or Gluten-Free Sourdough bread

Diabetic Friendly: Adjust servings to 5

Nutritional Analysis

Per serve: energy 679 kJ, protein 5.8 g, fat 4.2 g, saturated fat 1.8 g, cholesterol 6.2 mg, carbohydrate 23 g, fibre 4.6 g, sodium 130.1 mg, GI low

Pregnancy (Joanne Turner)

Recipe taken from Pregnancy by Joanne Turner.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.