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How to Roast Pumpkin Seeds

how to roast pumpkin seeds

Pumpkin seeds are good for you for many reasons, so next time you are cutting up a pumpkin, be sure to save the seeds for roasting.

You won’t be sorry.

With Omega-3 and Omega-6 fatty acids, and antioxidants, pumpkin seeds offer good protective benefits for your liver and heart.

The fiber is good for keeping cholesterol at good levels.

They are also an excellent source of magnesium, potassium, calcium, and healthy oils.

And of course don’t forget pumpkin pie!

That is definitely a benefit of pumpkins in my book!

The pumpkin was a staple of the Native American diet, and called them isqoutm squash.

The word pumpkin, originated from the Greek word pepon, meaning large melon.

Indigineous to North America, the pumpkin has become the symbol of modern day America.

Especially on Halloween, when pumpkins are carved in order to ward off the undead who roam the earth in limbo.

The tradition of carving pumpkins goes back to Scotland and Ireland, when people carved scary faces in turnips and potatoes to keep Jack O’ Lantern away.

And that is how the pumpkin became the Jack O’ Lantern in North America in the homes of pilgrim settlers.

The most important role the pumpkin plays of course is in the sustenance it offers as food, whether the flesh or seeds, it is a wonderfully rich fruit.

Yes, technically a fruit, which is defined as ‘the sweet and fleshy product of a tree or other plant that contains seeds and can be eaten as food.’

What To Do With Pumpkin Seeds

how to roast pumpkin seeds

Pumpkin seeds can be roasted, and used in many different foods, like soups, salads, and granolas.

Pumpkin seeds can be eaten as they are after being roasted and salted.

They can be added whole or chopped to salads, giving it an additional dimension of flavor, and a nice crunch.

Not to mention all the rich nutrients that are in pumpkin seeds, that will help contribute to a well balanced diet.

Sprinkle them on top of soups, or make them part of a nutrition bar, or protein snack.

Include pumpkin seeds in cookies, or make them into seed crackers.

Add them to your porridge, or make them part of your next pesto, or make pumpkin seed butter.

As you can see there is a lot you can do with pumpkin seeds.

Tell me about what you do with your pumpkin seeds!

How to Clean Pumpkin Seeds

how to roast pumpkin seeds

Once you cut into a pumpkin you will find pulp and seeds

The first thing to do is to seed the pumpkin by scraping a spoon over the pulp inside the pumpkin.

It will be stringy and the seeds will be covered in a bit of a slime that is part of the pulp.

Rinse the seeds while pulling the stringy pulp off the seeds and rinse them in a colander under cold water to clean the pumpkin seeds.

Shake dry.

Do not blot with paper towels as the paper will stick.

How to Roast Pumpkin Seeds

how to roast pumpkin seeds

After you’ve cleaned your pumpkin seeds, spread the seeds into a single layer on an oiled tray.

Then place in a 300ºF (150ºC) preheated oven and bake dry for about 30 minutes.

Once they have dried, toss the seeds with olive oil and salt until evenly coated.

Return them to the oven for another 20 minutes or until they have turned golden brown.

Remove from the oven and mix the seeds with any herbs or spices you would like to add.

Roasted Pumpkin Seeds Recipe

how to roast pumpkin seeds
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Roasted Pumpkin Seeds

There's nothing better than making your own healthy snacks. Here are my easy to follow steps for roasting your own pumpkin seeds!
Author: Chef Tariq
PREP TIME5 minutes
COOK TIME1 hour
TOTAL TIME1 hour 5 minutes
Servings: 8
Category: Snack
Cuisine: Middle Eastern

Ingredients

Instructions

  • Spread the seeds into a single layer on an oiled tray.
  • Place in a 300ºF (150ºC) preheated oven and bake dry for about 30 minutes.
  • Once they have dried, toss the seeds with olive oil and salt until evenly coated.
  • Return them to the oven for another 20 minutes or until they have turned golden brown.
  • Remove from the oven and mix the seeds with any herbs or spices you would like to add.

Nutrition Per Serving

Calories: 55kcal - Carbohydrates: 1g - Protein: 2g - Fat: 5g - Saturated Fat: 1g - Sodium: 291mg - Potassium: 65mg - Fiber: 1g - Sugar: 1g - Vitamin C: 1mg - Calcium: 4mg - Iron: 1mg
DID YOU MAKE THIS RECIPE?Tag @cheftariqcooks or hashtag it #cheftariq!

Equipment I Used:

How to Eat Pumpkin Seeds

You can eat pumpkin seeds shell and all with no harmful effects.

But the best way to eat pumpkin seeds is to:

  1. Hold it between your teeth perpendicularly
  2. Gently crack the seed open exposing the edible part inside

This way of eating seeds is a practiced art used in the Middle East when eating all kinds of seeds.

Another way to get at the seed inside is to:

  1. Gently roll over them with a rolling pin to crack the shells.
  2. Boil for five minutes, and shell should come right off the seeds.
  3. Scoop out the seeds, place in a single layer on a tray and back until dry.

Can You Eat Pumpkin Seed Shells?

how to roast pumpkin seeds

Yes!

Eating pumpkin seeds with shells will have no ill effect, and will in fact just raise the amount of roughage in your diet.

It is easier to eat the seeds with shell on if the seeds are very well toasted.

Generally people will crack open the shells and release the seed inside for a less crunchy, and a nicer eating experience.

Are Pumpkin Seeds Good For You?

Roasted pumpkin seeds are good for you!

Full of all kinds of nutrients, it is always good to make seeds and nuts part of your daily diet.

The fiber in pumpkin seeds helps reduce cholesterol, and helps lower the risk of heart disease.

They are an excellent source of magnesium, potassium, calcium, and healthy oils.

As well as zinc which can help boost the metabolism.

This helps with a more efficient burning of calories that can help with maintaining a healthy weight.

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Hello! I’m Chef Tariq.

I’m a food, travel & lifestyle blogger who is passionate about creating recipes from my Arab American background. I love to travel and share my experiences and top tips along the way.

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Hello! I’m Chef Tariq.

I’m a food, travel & lifestyle blogger who is passionate about creating recipes from my Arab American background. I love to travel and share my experiences and top tips along the way.

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