Roasted Pumpkin Moutabal Dip
Pumpkin moutabal is an inventive autumn Levantine dip that combines the sweetness of roasted pumpkin with the rich texture of sesame tahini, garlic and lemon. It has a low glycemic index (clinically reviewed estimate ≈35), as the fat and protein of the tahini offset the high glycemic index of pumpkin on its own.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Enjoy it as a dip with celery and cucumber sticks or toasted wholegrain bread, alongside grilled meat and oven dishes.
Best preparation methods
Roast pumpkin cubes in the oven until the edges caramelise and their natural sweetness comes out, then mash them with raw tahini, lemon juice, garlic, a pinch of sea salt and olive oil.
Important Nutritional Note
Pumpkin is one of the richest foods in beta-carotene (the antioxidant precursor of vitamin A), which protects the retina and supports healthy skin and immunity.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (60 g) |
|---|---|---|
| Calories | 110 kcal | 66 kcal |
| Protein | 2.8 g | 1.7 g |
| Carbohydrate | 12 g | 7.2 g |
| Available carbohydrate | 9.2 g | 5.5 g |
| Fat | 6 g | 3.6 g |
| Dietary fibre | 2.8 g | 1.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (37), it ranks 12 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Pumpkin on its own has a high glycemic index, so why is pumpkin moutabal low (35)?
Because mixing the pumpkin with a good amount of tahini and olive oil adds healthy fat and protein that slow sugar absorption in the digestive system.
What is the nutritional value of a 60 g portion of pumpkin moutabal (two tablespoons)?
The portion provides about 65 kcal, 1.7 g of protein, 3.6 g of healthy unsaturated fat and 7 g of light carbohydrate.
Is pumpkin moutabal suitable for people with insulin resistance?
Absolutely: it is a tasty, nourishing breakfast or starter that does not raise blood sugar and provides fats that are good for the arteries.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.