The right fat

Mexican pumpkin seed dip

Inspired by a dish tried in a local Mexican restaurant, pumpkin seeds make a surprisingly good dip. They may be small and unassuming, but pumpkin seeds are a nutritional powerhouse, providing plant-based omega-3, protein, zinc and magnesium, as well as iron, selenium and B vitamins.

SERVES ABOUT 8

• 200g pumpkin seeds
• 4 vine-ripened tomatoes
• 2 garlic cloves, peeled
• 1 small onion, cut into wedges
• 3 tbsp extra virgin olive oil, plus extra for drizzling
• Juice of 2 large limes
• 1 tsp dried chipotle flakes
• 2 handfuls of coriander leaves, finely chopped
• 2 handfuls of flat-leaf parsley leaves, finely chopped
• 8 corn tortillas, to serve
• Sea salt and black pepper

Toast the seeds in a large, deep sauté