5
3 ratings

Roasted Pumpkin Seeds

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.

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
Servings6
Calories Per Serving59
Total Fat2g4%
Sugar4gN/A
Saturated0.4g1.9%
Protein2g3%
Carbs10g3%
Vitamin A643µg71%
Vitamin C14mg23%
Vitamin E2mg10%
Vitamin K3µg4%
Calcium36mg4%
Fiber0.8g3%
Folate (food)24µgN/A
Folate equivalent (total)24µg6%
Iron1mg7%
Magnesium20mg5%
Monounsaturated2gN/A
Niacin (B3)0.9mg4.5%
Phosphorus66mg9%
Polyunsaturated0.2gN/A
Potassium513mg15%
Riboflavin (B2)0.2mg9.8%
Sodium8mgN/A
Zinc0.5mg3.3%