The recipe for pumpkin seeds (plain or salted) can be made in the oven, on the stove, in the microwave, or even in the air fryer. Roasted seeds are an anti-waste recipe, just like pumpkin chips made from the rind of an organic pumpkin, two recipes that turn scraps into a healthy and tasty snack.
PUMPKIN SEASON
from August to April (pumpkins can be stored in a cool, dry place for months after harvest).
- Difficulty: Easy
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 3.5 oz of roasted pumpkin seeds
- Cooking methods: Oven, Stove, Microwave
- Cuisine: Healthy
- Seasonality: Fall, Winter, and Spring
- Energy 1,021.72 (Kcal)
- Carbohydrates 26.18 (g) of which sugars 2.30 (g)
- Proteins 53.12 (g)
- Fat 87.31 (g) of which saturated 15.21 (g)of which unsaturated 63.35 (g)
- Fibers 11.57 (g)
- Sodium 419.62 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Roasted Pumpkin Seeds
- as needed pumpkin seeds (extracted from a raw or whole cooked pumpkin)
- as needed fine salt (optional)
How many calories are in 100 g of roasted pumpkin seeds?
Tools
- Baking Sheet (for oven cooking)
Roasted Pumpkin Seeds
PREPARE THE PUMPKIN SEEDS
Remove the seeds from a raw pumpkin or from a whole oven-baked pumpkin, then remove the pulp residues with your hands. It doesn’t need to be too precise, as the strings will disappear during cooking.
ROASTING
Preheat the convection oven to 300°F.
Spread the still moist seeds on a baking sheet (preferably lined with parchment paper), season with a little salt if desired, and bake for about 20 minutes.
Turn them halfway through cooking, or when the seeds become golden on the exposed side.
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Rinse the pumpkin seeds well and dry them.
Heat a non-stick pan over medium heat and add the seeds without any initial seasoning. Stir often to prevent burning, cooking for about 5 minutes or until they become golden and crunchy. Before turning off the heat, add salt and/or spices to taste and continue stirring to distribute the seasoning.
Let them cool before enjoying.
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Wash and rinse the pumpkin seeds well to remove all the strings.
Then drain them in a colander (no need to dry them).
Arrange them in a single layer on a microwave-safe plate, if you want to season them with salt. Cook on high power (800-1000 watts) for at least 3 minutes, stirring every minute to prevent burning. Continue cooking until the seeds are golden and crunchy.
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Remove the seeds from the pumpkin and eliminate the pulp with your hands. There’s no need to be too precise; the strings will disappear during cooking.
Place the seeds in the air fryer basket, better if on parchment paper, trying to make a single layer. Set the temperature to 300°F and cook them for about 10 minutes, turning them halfway for even roasting.
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Remove residues of pulp and spread the pumpkin seeds on kitchen paper, then let them dry in a dry, well-ventilated place for a week. Once dried, they are ready to be roasted or stored.
How are roasted pumpkin seeds eaten? With or without shell?
Roasted pumpkin seeds can be eaten directly, chewing the shell along with the seed. The shell is edible and rich in fiber, but if preferred, it can easily be removed by hand or with teeth (just notch the thicker edge of the shell with your teeth to open it and extract the green seed). They are great as a snack, to add to salads, soups, or grain dishes.
How many roasted pumpkin seeds can you eat per day?
It is recommended to eat about 1 oz (30 grams) of roasted pumpkin seeds per day, equivalent to a small handful. This amount provides nutritional benefits without exceeding calories or fiber.
STORING Roasted Pumpkin Seeds
Roasted pumpkin seeds should be stored in an airtight container, in a cool, dry place away from direct light. They can last up to 3 months if stored properly.
FAQ
What are the health benefits of pumpkin seeds?
What are their properties and benefits?Pumpkin seeds are rich in nutrients such as magnesium, zinc, and antioxidants, which support heart health, strengthen the immune system, and improve digestion. They also promote sleep due to their tryptophan content (an amino acid important for serotonin production).
Which seeds are good for the prostate?
Pumpkin seeds are particularly beneficial for the prostate, due to their high content of zinc and essential fatty acids, which support prostate health. Flax seeds and sunflower seeds can also have positive effects.
Do pumpkin seeds have any contraindications?
Pumpkin seeds are generally safe, but if consumed in excess, they can cause gastrointestinal issues. People with seed allergies or kidney problems should moderate their intake.
