Roasted Pumpkin Seeds As Easy As 1-2-3

When I was a kid, we always carved a jack-o-lantern for Halloween, scooped out the pumpkin seeds from inside the pumpkin, and roasted the seeds for a delicious healthy treat. The process is easy as 1-2-3 and a great project to do with kids. 

If you are buying a pumpkin to carve a jack-o-lantern this year, why not save the seeds to roast them. The seeds are actually very nutritious and tasty. In fact, my husband (who grew up in a Middle Eastern country) said they ate all kinds of seeds to snack on at the movies, similarly to the way we eat popcorn at the movies.

Scooping out a pumpkin is a somewhat messy job, but once you are in there, you might as well wash and save the seeds to roast them for a special treat for the family. 

After scooping out the "innards", you can just wash the mess well to save just the seeds, and lay the seeds on a parchment covered cookie sheet and roast them at 375 degrees for 15-20 minutes. The end result will be a crunchy tasty seed packed with healthy nutrients. 

Do you remove the outer white shell? 

No- You don't have to 

The pumpkin seed is composed of two parts. The outside shell and the inside green pepita or kernel. That is why you will sometimes see pumpkin seeds sold as pepita seeds. Both parts are edible, so no need to remove the outer shell unless you prefer it. When they are roasted, the outer shell will be crunchy and easy to eat.

Actually, I've roasted butternut squash seeds, acorn squash seeds as well as pumpkin seeds, and they are all good. Why waste them?

 

Wondering which nutrients pumpkin seeds provide? 

These seeds are full of wonderful nutrients. The pumpkin seeds contain valuable fiber, minerals such as zinc, manganese, magnesium, iron, phosphorus, and potassium, and heart healthy fats. In addition, they provide antioxidants that help fight free radicals that may lead to disease. 

Compare their value with chips and it's a no brainer. To build a healthier immune system and body, you gotta eat healthier foods.

Method 1. Preheat oven to 375 degrees

Wash seeds, lay on a parchment covered cookie sheet and roast in the oven for 15-20 minutes or less depending on the size of the seed. Watch the seeds carefully as they can burn very quickly.

Method 2 Preheat oven to 375 degrees

Boil the seeds in salted water for 5 minutes. Remove, drain, and place on a parchment covered cookie sheet for 15-20 minutes or less depending  on the size of the seed. Watch the seeds carefully as they can burn very quickly. 6 cups water/ 1/4 cup salt

My Notes: 

1. Boiling the seeds in salted water is done to allow the seeds to taste salty. Otherwise no need to boil. 

2. You could also season the seeds before roasting with garlic powder or any seasoning of your choice. Chili powder? 

3. Since the start of my blog, all my recipes have always been vegetarian and gluten-free. As of February 2021 all of my recipe are now also vegan and oil-free.