6 Ways to Flavour Roasted Pumpkin Seeds
While carving Jack-o’-lanterns on Halloween, we’re always elbow-deep in pumpkins, pulling out their slimy, stringy insides. And too often their magical seeds are throw in the trash—what a waste! Beyond its flesh, which is the obvious, there’s so much that the humble pumpkin can offer (even when it’s not Halloween and you’re just making soup and talkari throughout the year). The next time you decorate your doorstep with sculpted masterpieces, don’t forget to use your pumpkin seeds for an easy, healthy snack: roasted pumpkin seeds.
Yes, those hard white seeds you’re left with after carving a pumpkin, also known as “pepitas”, are edible. And they’re so good for you. They’re rich in minerals like iron, copper, magnesium and zinc. Just a half cup of pumpkin seeds contains almost 8 grams of protein, according to the United States Department of Agriculture’s Nutrient Database. That’s much more than almonds, pistachios, walnuts, cashews and sunflower and sesame seeds of the same serving size.
Roasted pumpkin seeds can be stirred into sautéed vegetables, sprinkled on top of mixed green salads, ground with herbs into pesto or added to your favourite granola recipe. Best part? You can tailor the add-ins to suit the flavours you like most. Here are our favourites.
ROASTED PUMPKIN SEEDS
- 1 cup pumpkin seeds from a freshly cut pumpkin
- 2 teaspoons butter, melted
- Salt and pepper to taste
- Preheat the oven to 350°F.
- Place the pumpkin seeds in a bowl of warm water. Use your fingers to loosen any remaining pulp and fibre. Let sit for a minute; the seeds will float and the pumpkin’s guts will sink.
- Remove the clean seeds and pat them dry with paper towel.
- In a small bowl, mix the seeds, melted butter, salt and pepper together until well-coated.
- Line a baking sheet with parchment paper and spread the seeds over it in an even layer.
- Bake for 15 minutes, or until light golden brown and crisp, stirring once while cooking.
- Cool completely before serving.