Mashed Seeds

Mashed Seeds is a hearty, traditional dish made by cooking and mashing a variety of seeds, often pumpkin or sunflower seeds, sometimes combined with grains or legumes. It has roots in Middle Eastern and Mediterranean cuisines, where it's valued as a nutritious and filling staple. The texture is creamy and dense, similar to hummus but with a distinct nutty flavor.

🍽️ Nutrition at a glance

This dish is typically high in plant-based protein and healthy fats, with a moderate amount of carbohydrates. It provides a good source of minerals like magnesium, iron, and zinc, and a single serving can range from 250 to 350 calories.

Nutrition breakdown

Calories	320 kcal
Protein	14 g
Carbs	18 g
Fat	22 g
Fiber	6 g
Sugar	2 g
Sodium	150 mg
Magnesium	120 mg
Iron	4.5 mg
Zinc	3.8 mg
Phosphorus	350 mg
Potassium	400 mg
Manganese	1.8 mg
Vitamin E	3.2 mg
Folate	65 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

What makes Mashed Seeds nutritionally unique is its exceptional density of micronutrients, particularly magnesium and phosphorus, which are often lacking in modern diets. Culturally, it represents a resourceful way to create a satisfying, shelf-stable food from small, nutrient-packed ingredients.