Don’t throw away the seeds after you carve your pumpkin this year. Roast them! There’s nothing better than roasting the super-nutritious seeds and using them in anything from muffins to soups.
Pumpkin seeds have a ton of health benefits and are full of essential vitamins and minerals like magnesium, zinc and iron. According to Organic Authority, just one cup of pumpkin seeds has 12 grams of protein and 12 grams of fiber.
Here are some ways to make the most of autumn’s pumpkin bounty.
Roasted Pumpkin Seeds
If you’ve got a jack-o’-lantern in the works, do yourself a favor and save the seeds. With just a few ingredients, you can turn those seeds into a delicious roasted treat.
- Pumpkin seeds
- Olive oil
- Wash away all the pumpkin from the seeds.
- Boil in salt water for about 10 minutes, then drain.
- Roast with a drizzle of olive oil and your favorite seasonings like sea salt, cayenne, black pepper or maybe even a dash of smoked paprika, in an oven at 400°F for 5-15 minutes, depending on the size of your seeds.
- Remove toasted seeds from the oven and cool. Crack the shell to get at the seed, or if small enough, eat the whole thing.
Trying to eat healthier? See more delicious recipes.
Roasted Pumpkin Seed, Orange and Red Onion Salad
Here’s one of my favorite roasted pumpkin seeds recipes that’s both easy and impressive. The combination of sweet and savory make for a magical mix. I usually have to encourage guests to try it, but then there’s no holding them back!
- 3 ripe, medium organic oranges (Valencia, navel or blood), peeled
- 1 small red onion (or half a medium onion), sliced into thin rounds
- 2 tablespoons Sherry vinegar
- 6 tablespoons extra virgin olive oil
- 3 tablespoons sultana raisins, covered for 20 minutes in hot water then drained
- 15-20 black olives, pitted
- 2 tablespoons almonds, toasted and chopped
- 2 tablespoons toasted pumpkin seeds
- Freshly chopped parsley and mint to garnish (or slivers of green onion, if you prefer)
- Sea salt and freshly ground pepper to taste
- Remove the white pith from the oranges and cut the fruit crosswise into 1/4-inch rounds.
- Arrange on a serving platter and scatter the sliced red onion over the orange slices.
- In a small bowl, whisk together the vinegar, olive oil, salt and pepper. Spoon half of the dressing over the onion and oranges.
- Sprinkle raisins, olives, pumpkin seeds and almonds over the onion and oranges.
- Garnish with chopped parsley and mint (or green onion) and drizzle remaining dressing.
- Serve chilled or at room temperature.
Other Delicious Ways to Use Pumpkin Seeds
If you buy pumpkin seeds already shelled, there several ways to liven up your dishes. You can try dry roasting them in a small skillet over low-medium heat to release their flavor and then sprinkle them on your morning cereal, in your favorite granola mix or in a soup or salad. You can even use them in earthy salsas, as part of a crumble topping for pies and fruit or whipped into hummus and pesto recipes.
Have you ever tried roasted pumpkin seeds? Let us know your favorite recipes in a comment below.