Instant Pot Green Herb and Roasted Pumpkin Seed Dip

Name: Instant Pot Green Herb and Roasted Pumpkin Seed Dip
Prep time: 15 min
Cook time: 8 min
Total time: 23 min
Yield: 12 servings
Cuisine: Contemporary
Ingredients: 2 cups (50 g) fresh basil leaves, loosely packed, roughly chopped; 1½ cups (35 g) fresh flat-leaf parsley, loosely packed, roughly chopped; ¾ cup (95 g) roasted pumpkin seeds; 1½ cups (420 g) Greek yogurt, full-fat; ¼ cup (60 ml) extra virgin olive oil; 3 cloves (9 g) garlic cloves, minced; 2 tablespoons (30 ml) fresh lemon juice; to taste sea salt; to taste freshly ground black pepper; ½ cup (120 ml) water

From the MyKitchenBank Kitchen

A vibrant, creamy dip made with fresh basil and parsley, roasted pumpkin seeds, and Greek yogurt, cooked together in the Instant Pot for a tender, deeply flavored spread. The pumpkin seeds add a nutty crunch and nutritional boost to this contemporary herb dip perfect for vegetables, crackers, or bread.

Prep: 15 min
Cook: 8 min
Wait: 5 min
Total: 28 min
Makes: About 2 cups (480 ml)

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Steps

Before you start

Have all ingredients measured and prepped before starting
Make sure the Instant Pot inner pot is clean and dry
Toast pumpkin seeds if using raw seeds for better flavor
Gather a blender or food processor for the final step

1
Prep herbs and ingredients
- Chop the fresh basil and parsley into roughly 1-inch pieces.
- Mince the garlic.
- Measure out the pumpkin seeds, Greek yogurt, olive oil, and lemon juice.
- Have all ingredients ready before starting the Instant Pot.
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Tip: Prep herbs just before cooking to preserve their bright color and fresh flavor.
2
Add water and steamer
- Pour 0.5 cup (120 ml) of water into the Instant Pot inner pot.
- Place the steamer basket insert into the pot with the water.
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Tip: Using a steamer basket helps cook the herbs gently without direct contact with the water, preserving their color and texture.
3
Combine basil, parsley, and garlic
- In a stainless steel bowl that fits inside the Instant Pot, combine the chopped basil, parsley, and minced garlic.
- This bowl will sit on the steamer basket.
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Tip: Use a stainless steel or heatproof bowl that fits comfortably on the steamer basket without touching the water.
4
Place bowl and pressure cook
- Set the bowl with herbs on the steamer basket.
- Close the Instant Pot lid and set to high pressure for 3 minutes.
- Allow the pot to naturally release pressure for 2 minutes, then carefully quick-release any remaining pressure.
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Ready when: Herbs are soft and vibrant green, not brown
Tip: Natural release for 2 minutes helps prevent the herbs from over-cooking and turning dark; quick-release afterward is safe.
5
Cool and transfer herbs
- Carefully remove the bowl from the Instant Pot using kitchen tongs.
- Allow the cooked herbs to cool for 2–3 minutes until they're cool enough to handle comfortably.
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Ready when: Herbs are no longer steaming hot
Tip: Don't skip the cooling step—it prevents the dip from becoming too warm and helps the flavors set better.
6
Blend dip
- Transfer the cooled herbs and garlic to a blender or food processor.
- Add the Greek yogurt, olive oil, pumpkin seeds, lemon juice, sea salt, and black pepper.
- Blend on high speed for 60–90 seconds until the dip reaches a smooth, creamy consistency with flecks of pumpkin seed throughout.
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Ready when: Dip is smooth, creamy, and light green with visible pumpkin seed pieces
Tip: Pulse first, then blend smoothly—over-blending can make the herbs turn dark and the texture gluey. Leave some texture from the pumpkin seeds.
7
Taste and adjust
- Transfer the dip to a serving bowl.
- Taste and adjust seasoning with additional sea salt, black pepper, or lemon juice as desired.
- Serve immediately or chill until ready to serve.
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Ready when: Dip is well-seasoned and balanced in flavor
Tip: If the dip seems too thick, thin it with a tablespoon of olive oil or yogurt at a time.

Good to know

Tips

If using raw pumpkin seeds, toast them in a dry skillet over medium heat for 3–4 minutes before adding to the blender for deeper nutty flavor.
The color of this dip depends on maintaining the vibrant green of the herbs—avoid over-blending and keep cooking time short.
Serve with fresh vegetables (cucumber, carrot, celery), toasted pita chips, whole-grain crackers, or sliced bread for dipping.
For a protein boost, stir in 2–3 tablespoons of crumbled goat cheese or feta after blending.

Make ahead

This dip can be made up to 2 days ahead. Store in an airtight container in the refrigerator, and stir well before serving.

Storage & reheating

Room temperature: serve within 1 hour. Refrigerator: up to 3 days in an airtight container. Freezer: up to 1 month in a freezer-safe container. Thaw in the refrigerator overnight before serving. The texture may be slightly softer after thawing.

Substitutions

Greek yogurt, full-fat → full-fat sour cream or crème fraîche. Use equal amounts. The dip will be slightly tangier and richer.
roasted pumpkin seeds → roasted sunflower seeds or pine nuts. Use equal amounts. Sunflower seeds are milder; pine nuts are more buttery and expensive.
fresh basil leaves, loosely packed → fresh mint or arugula. Use equal amounts. Mint creates a fresher dip; arugula adds a slight peppery note.
fresh lemon juice → white wine vinegar or fresh lime juice. Use 1.5 tablespoons of vinegar, or equal lime juice. Both add brightness; vinegar is slightly sharper.