Fall is here, which means it’s time to start thinking about pumpkins! And while carving pumpkins can be a fun Halloween tradition, there’s another way to use them that’s not only delicious but also incredibly nutritious: roasting pumpkin seeds.
Pumpkin seeds, also known as pepitas, contain a variety of important nutrients such as magnesium, zinc, and healthy fats. Plus, they’re incredibly versatile and perfect for adding a crunchy texture to salads or as a topping for oatmeal, yogurt, or soups.
If you’ve never roasted pumpkin seeds before, it’s a surprisingly simple process that can be done in just a few steps. Here’s everything you need to know to get started:
How to Roast Pumpkin Seeds
Step 1: Choose Your Pumpkin
The first step in roasting pumpkin seeds is to choose your pumpkin. Look for a sugar or pie pumpkin, as these are typically smaller and have more seeds than a carving pumpkin. Make sure it’s fresh and has a bright, orange color.
Step 2: Clean the Seeds
After you’ve carved your pumpkin, remove the seeds and pulp and place them in a colander. Rinse the seeds under cold water to remove any remaining pulp or strings.
Step 3: Dry the Seeds
Place the seeds on a paper towel and pat them dry with another paper towel. Make sure the seeds are completely dry before moving on to the next step. If there’s any moisture left, the seeds won’t crisp up properly.
Step 4: Toss with Oil and Seasoning
Once the seeds are dry, transfer them to a bowl and drizzle with oil. You can use any oil you like, but we recommend using olive oil or coconut oil for a healthier option. Add any seasonings you like, such as salt, garlic powder, cumin, or smoked paprika. Toss the seeds until they’re evenly coated.
Step 5: Roast the Seeds
Preheat your oven to 325°F (162°C). Spread the seeds out in a single layer on a baking sheet and roast for 25-30 minutes, stirring every 10 minutes. The seeds are done when they’re golden brown and crispy. Be careful not to overcook them!
Step 6: Enjoy!
Let the seeds cool for a few minutes before enjoying them. Store any leftover seeds in an airtight container at room temperature for up to a week.
FAQs
Q: Do I need to soak the pumpkin seeds before roasting them?
A: No, soaking is not necessary. However, some people prefer to soak the seeds in salt water before roasting for a more flavorful and evenly seasoned seed. To soak, simply place the seeds in salt water for a few hours or overnight, then drain and dry before proceeding with roasting.
Q: Can I roast the seeds in a skillet instead of the oven?
A: Yes, you can! Simply heat a skillet over medium heat and add the coated seeds. Toast them for 10-15 minutes, stirring frequently until they’re golden brown and crispy.
Q: Can I roast other types of seeds the same way?
A: Yes, you can use this same method for roasting other types of seeds such as sunflower seeds or sesame seeds.
Q: How should I store leftover pumpkin seeds?
A: Store leftover pumpkin seeds in an airtight container at room temperature for up to a week. You can also freeze them for longer storage, up to 3 months.
Q: Are roasted pumpkin seeds healthy?
A: Absolutely! Pumpkin seeds are a great source of protein, healthy fats, and important nutrients such as magnesium and zinc. However, be aware that adding too much oil or salt to the seeds can increase the calorie and sodium content. Try using a light coating of oil and minimal salt for a healthier snack option.
Roasting pumpkin seeds is a fun and easy way to enjoy all the health benefits that this seasonal fruit has to offer. Plus, they make for a delicious and crunchy addition to many recipes. So, next time you’re carving pumpkins, don’t forget to save those seeds!