| Prep: 20 mins | Cook: 35 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 125 | 10g | 2g | 7g |
| sugars | fibre | protein | salt |
| 0.3g | 1g | 5g | 0.39g |
There’s something inherently satisfying about taking a humble ingredient like a pumpkin, and transforming it into something extraordinary. I’ve always appreciated the simplicity and versatility of this vibrant vegetable. The recipe I’ll be indulging you within this instance, is the Roasted Pumpkin Seeds. A simple yet tantalizing snack, that highlights the innate flavors of pumpkin, accentuated by a sprinkle of essential seasonings and a drizzle of olive oil. I promise, you’ll never want store-bought pumpkin seeds again once you’ve tasted these homemade beauties.
The irresistible draw of Roasted Pumpkin Seeds
Given the simplicity of the Roasted Pumpkin Seeds recipe, it’s the subtle nuance of flavors that really make this stand out. Pumpkin seeds carry a light yet slightly nutty flavor, whilst the olive oil enhances their natural taste. The sea salt and black pepper introduce an addictively savory and peppery note, and for those who fancy a smoky twist, smoked paprika adds a unique depth of flavor. Inspired by traditional Japanese pumpkin seeds known as ‘kabocha no shio-ni’, this recipe marries the best of my Pacific Northwest upbringing and Japanese heritage.
A potential health powerhouse
As delicious as these roasted pumpkin seeds are, they’re not devoid of health benefits. Pumpkin seeds are celebrated for being an excellent source of antioxidants, magnesium, zinc, and fatty acids- all crucial for maintaining a healthy heart. The olive oil used in this recipe is known to contribute to reducing the risk of heart diseases as well. It comes as no surprise that these humble seeds often find their way into healthy diets worldwide.
The Roasted Pumpkin Seeds can be enjoyed on their own, as a salad topping or mixed with granola or trail mix. They’re not too different from the likes of sunflower seeds and hold their own quite well when used in place of the latter. Considering trying them with a quinoa salad or a warm bowl of miso soup – it’s an unconventional pairing I’ve come to love!
So, if you’ve been throwing away your pumpkin seeds, hold on to them next time and give this recipe a go. Roasting your own pumpkin seeds is not only delectably satisfying, but it also has its own charm. Happy cooking!
What You’ll Need
- 1 medium-sized pumpkin
- 1.5 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon smoked paprika (optional)
Method
Step One
Preheat your oven to 350°F (175°C). Then, cut open the pumpkin and scoop out the seeds. Try to remove as much of the stringy, mushy pumpkin innards as possible.
Step Two
Place the seeds in a colander and give them a good rinse under cold water. This is another chance to remove any remaining pumpkin pulp.
Step Three
Pat your seeds dry with a towel. It’s okay if they’re a bit damp – they’re going to get covered in oil soon anyway!
Step Four
In a bowl, mix the seeds with the olive oil, sea salt, black pepper, and smoked paprika (if using). Toss them around a bit to make sure they’re all well-coated.
Step Five
Spread out the seeds in a single layer on a baking sheet. You can line the sheet with parchment paper for easier clean-up, but it’s not essential.
Step Six
Roast the seeds in your preheated oven for about 20-30 minutes, or until they’re golden brown. Make sure to stir them around halfway through so they can get evenly roasted from all sides.
Step Seven
You’ll know your pumpkin seeds are done when they start to pop and peel. Once they’re cool enough to handle, taste and adjust the seasoning if necessary. Enjoy as a delicious, crunchy, and healthy snack!
