Roasted pumpkin seeds are a nutritious and crunchy snack that is easy to prepare. This recipe transforms the seeds into a delicious treat that can be enjoyed on their own or used as a topping for salads and soups.
With just a few simple ingredients and steps, you can create a flavorful snack that highlights the natural taste of pumpkin seeds.
Health Benefits of Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are a powerhouse of nutrition. They are rich in essential nutrients such as magnesium, zinc, and healthy fats.
Incorporating these seeds into your diet can support heart health, improve prostate health, and provide a good source of antioxidants.
Moreover, they are an excellent source of plant-based protein, making them a fantastic snack option for those looking to boost their protein intake without consuming animal products.
Preparation Tips for Roasting Seeds
Preparing pumpkin seeds for roasting is a straightforward process that enhances their natural flavor.
Start by rinsing the seeds under cold water to remove any residual pumpkin pulp. This step is crucial for achieving a clean taste.
After rinsing, pat the seeds dry with a towel to ensure they roast evenly. Moisture can prevent them from becoming crispy, so this step should not be overlooked.
Seasoning Your Pumpkin Seeds
Seasoning is where you can get creative with your roasted pumpkin seeds.
Basic seasoning with salt is always a great choice, but you can elevate the flavor profile by adding spices such as garlic powder, paprika, or even cayenne pepper for a kick.
Mix the seeds with olive oil or melted butter and your chosen spices in a bowl, ensuring each seed is evenly coated for maximum flavor.
Roasting Techniques
The roasting process is vital for achieving that perfect crunch.
Preheat your oven to 300°F (150°C) and spread the seasoned seeds in a single layer on a baking sheet lined with parchment paper.
Roast them for about 20-25 minutes, stirring occasionally to ensure even cooking. Keep an eye on them to prevent burning, as oven temperatures can vary.
Serving Suggestions
Once your pumpkin seeds are roasted to golden perfection, they can be enjoyed in various ways.
They make a fantastic standalone snack, perfect for munching on during movie nights or as a healthy option at parties.
Additionally, sprinkle them over salads, soups, or grain bowls for added texture and nutrition.
Storage and Shelf Life
To keep your roasted pumpkin seeds fresh, store them in an airtight container.
They can last for up to a week at room temperature, but for longer shelf life, consider refrigerating them.
This way, you can enjoy this nutritious snack whenever the craving strikes!
Easy Roasted Pumpkin Seeds Recipe
This recipe involves cleaning the pumpkin seeds, seasoning them, and roasting them until golden and crispy. The process takes about 30 minutes and yields a delightful snack for any occasion.
Ingredients
- 1 cup raw pumpkin seeds (pepitas)
- 2 tablespoons olive oil or melted butter
- 1 teaspoon salt
- 1/2 teaspoon garlic powder (optional)
- 1/2 teaspoon paprika (optional)
- 1/2 teaspoon cayenne pepper (optional for heat)
Instructions
- Preheat the Oven: Preheat your oven to 300°F (150°C).
- Clean the Seeds: If using fresh pumpkin seeds, rinse them under cold water to remove any pumpkin pulp. Pat them dry with a towel.
- Season the Seeds: In a bowl, combine the pumpkin seeds with olive oil or melted butter, salt, and any additional seasonings you prefer. Toss until evenly coated.
- Spread on a Baking Sheet: Spread the seasoned seeds in a single layer on a baking sheet lined with parchment paper.
- Roast: Bake in the preheated oven for 20-25 minutes, stirring occasionally, until the seeds are golden brown and crispy.
- Cool and Serve: Remove from the oven and let the seeds cool before enjoying. Store any leftovers in an airtight container.
Cook and Prep Times
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Calories: 180kcal
- Fat: 14g
- Protein: 9g
- Carbohydrates: 4g
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