Pumpkin seeds, also known as pepitas, are not only delicious but also packed with nutrients and health benefits. You can prepare them in multiple ways, from roasting to seasoning them for extra flavor. Below is a detailed recipe for roasted pumpkin seeds, followed by their health benefits.
How to Make Roasted Pumpkin Seeds (Step-by-Step Recipe)
Ingredients:
1 cup raw pumpkin seeds (from a fresh pumpkin)
1 tablespoon olive oil or melted butter
½ teaspoon salt
½ teaspoon garlic powder (optional)
½ teaspoon paprika (optional, for a smoky flavor)
½ teaspoon cinnamon and sugar (optional, for a sweet version)
Step-by-Step Instructions:
Step 1: Clean the Pumpkin Seeds
Cut open a fresh pumpkin and scoop out the seeds using a spoon.
Place the seeds in a bowl and separate them from the stringy pulp.
Rinse the seeds under cold water using a strainer or colander.
Pat the seeds dry with a paper towel or leave them to air-dry for 30 minutes (this helps with crispiness when roasting).
Step 2: Boil the Seeds (Optional but Recommended for Extra Crispiness)
Fill a pot with water and bring it to a boil.
Add a teaspoon of salt and toss in the pumpkin seeds.
Let them boil for 10 minutes, then drain and dry them again.
Step 3: Season the Seeds
Preheat your oven to 350°F (175°C).
In a mixing bowl, toss the dried pumpkin seeds with olive oil or melted butter.
Add salt and any additional seasonings you like (garlic powder, paprika, cinnamon, etc.).
Stir well to coat the seeds evenly.
Step 4: Roast the Seeds
Spread the seeds in a single layer on a baking sheet lined with parchment paper.
Bake for 20-30 minutes, stirring every 10 minutes for even roasting.
Remove from the oven once they turn golden brown and crispy.
Step 5: Cool and Store
Allow the seeds to cool completely before eating.
Store in an airtight container at room temperature for up to two weeks or in the refrigerator for longer freshness.
Health Benefits of Pumpkin Seeds
1. Rich in Nutrients
Pumpkin seeds are loaded with magnesium, iron, zinc, and protein, making them a great superfood.
2. Supports Heart Health
They contain healthy fats and antioxidants that help lower cholesterol levels and reduce the risk of heart disease.
3. Aids in Better Sleep
Pumpkin seeds are a natural source of tryptophan, an amino acid that promotes better sleep and relaxation.
4. Good for Digestion
The fiber in pumpkin seeds improves digestion and keeps your gut healthy.
5. Boosts Immunity
With high levels of zinc and vitamin E, these seeds help strengthen the immune system.
6. Supports Bone Health
Their magnesium content is essential for maintaining strong bones and preventing osteoporosis.
7. Helps Control Blood Sugar
Pumpkin seeds may help regulate blood sugar levels, making them a great snack for people with diabetes.
8. Aids in Weight Loss
They are low in carbs and high in protein and fiber, keeping you full longer and reducing hunger cravings.
Conclusion
Pumpkin seeds are not just a tasty snack but also a nutritional powerhouse. Whether you enjoy them roasted, raw, or seasoned, they provide multiple health benefits. Try this easy homemade roasted pumpkin seeds recipe and enjoy a crunchy, healthy treat!
