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Wasabi Soy Pumpkin Seeds Recipe
Sep 28, 2011 @ 11:58 AM
Posted by
Daily Value: 19%
Servings: 2
Low-Carb
Vegetarian
Posted by
Nutrition
Cal/Serving: 384Daily Value: 19%
Servings: 2
Low-Carb
Vegetarian
| Fat | 29g | 45% |
| Saturated | 5g | 25% |
| Trans | 0g | 0% |
| Carbs | 17g | 6% |
| Fiber | 4g | 18% |
| Sugars | 7g | 0% |
| Protein | 20g | 41% |
| Sodium | 565mg | 24% |
| Calcium | 42mg | 4% |
| Magnesium | 335mg | 84% |
| Potassium | 553mg | 16% |
| Iron | 5mg | 28% |
| Zinc | 5mg | 31% |
| Vitamin A | 194IU | 4% |
| Vitamin C | 4mg | 7% |
| Thiamin (B1) | 0mg | 4% |
| Riboflavin (B2) | 0mg | 11% |
| Niacin (B3) | 3mg | 14% |
| Vitamin B6 | 0mg | 5% |
| Folic Acid (B9) | 37µg | 9% |
| Vitamin B12 | 0µg | 0% |
| Vitamin E | 0mg | 2% |
| Vitamin K | 3µg | 4% |
| Fatty acids, total monounsaturated | 9g | 0% |
| Fatty acids, total polyunsaturated | 12g | 0% |
Have a question about the nutrition data? Let us know.
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Instead of reaching for the bag of potato chips, try making this healthy snack instead. You can use the seeds of a fresh pumpkin for this recipe, but it may be easier just to buy pumpkin seeds at the grocery store. If you don't want too much heat, you can use less wasabi.
Try making these Cajun Barbecue Pumpkin Seeds also.
Click here to see The 12 Days of Pumpkin Story plus more recipes.
INGREDIENTS
- 1 egg white
- 1 ½ tablespoons wasabi powder, plus more to taste
- 1 tablespoon sugar, plus more to taste
- 1 tablespoon soy sauce, plus more to taste
- ½ teaspoon cayenne
- Pinch of salt
- 1 cup pumpkin seeds*
DIRECTIONS
Preheat the oven to 350 degrees.
Combine the egg whites with the following ingredients: ½ tablespoon wasabi powder, ¼ tablespoon sugar, ¼ tablespoon soy sauce, ½ teaspoon cayenne, and salt. Add the pumpkin seeds and toss well, then drain off any excess liquid.
Spread onto a parchment paper-lined baking sheet and bake for 10-12 minutes, or until the seeds begin to turn golden. Remove from the oven, and let cool.
In a Tupperware container, combine the seeds with the remaining wasabi, sugar, and soy sauce. Cover and shake well to mix. The seeds should be covered by the powder mixture. Add more wasabi, sugar, and soy, to taste.**
Recipe Details
*Note: If you're using a fresh pumpkin, follow these steps to extract the seeds:
Using a serrated knife, cut the pumpkin in half. Use an ice cream scooper (or large spoon) to scoop out seeds and string, etc., and place in a strainer.
Put the mess of seeds and "pumpkin guts" into a bowl of water. Using your hands, try to separate the seeds from the other disposable material. Generally, you can pinch the seeds right where they are attached to the orange pulp of the pumpkin and the seeds will fall off. Once you've done this, the seeds should float, which makes them easier to separate. Lay out the seeds on parchment paper to dry for 1 day.
**Note: If the seeds seem too wet, add wasabi powder and/or sugar to soak up excess soy sauce. If the wasabi and sugar are not sticking to the seeds, it means that the seeds are too dry — try adding ¼ teaspoon of soy sauce at a time until you reach desired consistency.
Click here to see more recipes from Createliveblog.com.
Servings: 2
