Roasted Pumpkin Seeds

Roasted Pumpkin Seeds
Contributor
Whole Foods Market

These are perfect for snack time, and roasting your own pumpkin seeds is simple, tasty, and fun. We give you a few options for spicing up these crunchy goodies, or feel free to make your own spice combinations.

6
Servings
113
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 medium pumpkin
  • 4 cups water
  • 1 Tablespoon extra-virgin olive oil

Directions

Preheat the oven to 250 degrees. Cut off the top 3 to 4 inches of pumpkin, then scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)

In a medium pot, bring water to a boil. Add seeds, reduce heat, and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined sheet tray and pat dry.

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 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole. 

 

Nutritional Facts

Total Fat
4g
6%
Sugar
1g
1%
Saturated Fat
2g
8%
Carbohydrate, by difference
16g
12%
Protein
3g
7%
Vitamin A, RAE
173µg
25%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
107mg
11%
Choline, total
6mg
1%
Fiber, total dietary
2g
8%
Folate, total
59µg
15%
Iron, Fe
8mg
44%
Magnesium, Mg
35mg
11%
Manganese, Mn
1mg
56%
Niacin
4mg
29%
Phosphorus, P
103mg
15%
Selenium, Se
7µg
13%
Sodium, Na
65mg
4%
Water
112g
4%
Zinc, Zn
1mg
13%

Pumpkin Seed Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Pumpkin Seed Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.