Roasted Pumpkin Seeds

Pumpkin seeds are just great. A rich source of phosphorous, iron and protein, these seeds make great for just snacking and taste great in salads. You can make a great party snack with roasted pumpkin seeds, coated with salt.

Roasted Pumpkin Seeds

Also known as pepita, the Pumpkin Seeds are flat, dark green seeds and edible. Nutty in flavor with a subtle sweetness, these seeds have a chewy texture and are available whole year round, You will find them the freshest when pumpkins are in season. Roasted pumpkin seeds are a very popular ingredient in many cuisines of many countries. India, Mexico, US and China are the leading commercial producers of pumpkins.

Known to carry high nutrients and rich in phytochemicals and plant sterols, roasted pumpkin seeds are also known to lower cholesterol. These are also a good source of magnesium, potassium, fiber and protein. Let us now take a look at how to make the roasted pumpkin seeds.

Making Roasted Pumpkin Seeds

Make sure the seeds are completely clean and dry before roasting.

You will need:

  • 2 teaspoons oil
  • About 2 cups of pumpkin seeds
  • Seasonings and salt to taste


  • Preheat the oven to 350 degrees.
  • Take a large bowl. Toss in the pumpkin seeds with a little salt and oil.
  • Add any other herbs or seasonings of your choice at this stage.
    Take a baking tray and spread the pumpkin seeds uniformly in one layer.
  • Bake for about 15- 20 minutes, until the seeds are brown and crisp.
  • Keep stirring every few minutes.
    Remove from the oven and let them cool a bit.
  • Add more seasoning if desired.
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There, you see! Making roasted pumpkin seeds is not difficult at all. You can make this basic recipe more exciting with additional herbs and seasonings. Remember to use half spoon of oil for making 1 cup of roasted pumpkin seeds. To liven up the recipe, try adding the following as per your liking and taste:

  • Curry spices
  • Garlic powder
  • Barbecue seasonings
  • Cinnamon and sugar
  • Parmesan cheese
  • Chili powder, and nutmeg

So you see, the choices are endless!

The nutrients in Pumpkin Seeds

Roasted pumpkin seeds are rich in minerals. A quarter of a cup will give you 20% of the suggested daily intake of zinc and 50% of the daily suggested ingestion for magnesium and manganese. The seeds also contain vitamins B and K, which are essential for blood clotting and bone health.

Eat roasted pumpkin seeds daily to get the omega 3 and 6 essential fats important for the health of your skin as well as brain. The seeds of this big, tasty healthy vegetable are equally nutritious too!

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