Perfect for snack time, home-roasted pumpkin seeds are simple, tasty and fun. Note the options for spicing up these crunchy goodies, or feel free to make your own spice combinations.
Ingredients
1 medium pumpkin
1 tablespoon extra-virgin olive oil
Directions
1. Preheat the oven to 250°F.
2. Cut off top 3 to 4 inches of pumpkin; scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked, and then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)
3. Bring a medium pot of water to a boil. Add seeds, lower heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined tray and pat dry.
4. Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about one-hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole.
Be sure to store pumpkin seeds in the refrigerator in an air-tight container. They will keep for up to six months, and in the freezer for up to a year. Toasted or roasted seeds should always be kept cold as the oils are more susceptible to rancidity once cooked.
Optional, Add Spice: For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves and ginger and 1 1/2 tablespoons dark brown sugar with seeds and oil before roasting.
Makes about 2 cups
Nutritional Info
Per Serving. Serving size: 2 tablespoons, 130 calories (100 from fat), 12g total fat, 2g saturated fat, 3g carbohydrates, (1g dietary fiber), 5g protein.
Whole Foods Markets are located in Yonkers at One Ridge Hill, in White Plains at 100 Bloomingdale Road, in Port Chester at 575 Boston Post Road, and in Connecticut at 150 Ledge Road, Darien and 90 E. Putnam Ave., Greenwich.
Pumpkin Seed Ideas
- Add them to hot or cold cereal, granola
- Add them to trail mix.
- Eat them sprinkled over hummus.
- Add them to cookies, cakes, quick breads and muffins.
- Garnish ice cream, yogurt, fresh fruit salads or non-dairy desserts.
- Cook whole grain pasta; toss with olive oil, garlic, your favorite cheese and roasted pumpkin seeds.
- Garnish roasted root, steamed or sauteed vegetables.
- Garnish stew, chili or soups such as corn, pumpkin, butternut squash or vegetable.
- Garnish salads with roasted pumpkin seeds.
