Recipe: Roasted pumpkin seeds

Recipes | Eating Right | August 27, 2019
Save the seeds--they're tasty too

Pumpkin offers numerous health benefits. It's a great source of fiber, beta-carotene, potassium, vitamins A and C and antioxidants, many of which promote weight loss or weight management, eye and skin health and good sleep. These also help with heart health and cancer prevention.

Besides the bright orange flesh, you can use pumpkin seeds. The recipes below give you a few tasty options for adding them to your diet.

Getting started

First things first, wash the raw seeds in a colander, removing as much of the squash pulp as possible. It’s important to wash and dry your seeds thoroughly. Allow seeds to dry 1 hour on towels before roasting. Once roasted, the seeds can be stored for up to one week in an airtight container.

Savory Ginger-Soy Squash Seeds

Serves 4

Ingredients:

  • 1 cup squash seeds (any variety)
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • 1 teaspoon freshly grated ginger
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon garlic powder
  • 1 tablespoon sugar

Directions:

Preheat the oven to 325°F, and line a large baking sheet with parchment paper. In a bowl, combine the soy sauce, sesame oil, ginger, pepper flakes, garlic powder and sugar. Add the dried seeds, and mix well. Spread the seeds in an even layer on the baking sheet, and roast for 30 minutes, stirring every 5-10 minutes or until the seeds become crispy and golden brown. Remove from the oven, and allow the seeds to cool for 30 minutes.

Nutrition facts: 152 calories, 4.4g protein, 10g fat, 13 g carbs, 577 mg sodium per serving

Adapted from sheknows.

Chili-Lime Spiced Pumpkin Seeds

Serves 6

Ingredients:

  • 2 cups pumpkin seeds or squash seeds
  • 1/2 teaspoon cayenne pepper
  • 1/2 tablespoon chili powder
  • 2 teaspoons fresh squeezed lime juice
  • 1/2 teaspoon sea salt

Directions:

Preheat oven to 275°F.

Toss the seeds in spices and lime juice. Place the seeds back on the baking sheet and roast for 15 to 20 minutes, stirring once. Remove from the oven, and allow to cool for 30 minutes.

Nutrition facts: 208 calories, 9 g protein, 9 g fat, 25 carbs, 343 mg sodium per serving

Adapted from SkinnyMs.

Garlic and Rosemary Pumpkin Seeds

Serves 4

Ingredients:

  • 1 cup pumpkin seeds
  • 1 garlic clove
  • 1/4 teaspoon coarse sea salt
  • black pepper to taste
  • 1 small sprig rosemary
  • 1 teaspoon extra virgin olive oil

Directions:

Preheat the oven to 350°F. Peel and chop the garlic into tiny pieces. Take off the rosemary leaves from its stem. Put all the ingredients on an ovenproof pan. Mix them all together. Roast in the oven for about 30 minutes, taking it out and re-stirring every 10 minutes. Allow the seeds to cool for 30 minutes.

Nutrition facts: 210 calories, 9 g protein, 17.5 g fat, 4 g carbs, 43 g sodium per serving

Adapted from Papaya Pieces.