Pumpkins are everywhere this time of year and rightfully so - they are versatile, delicious and beautiful to adorn your table. Here is a great way to extend the life of your pumpkins and reduce waste in the process by simply roasting their seeds.
Salty or sweet, roasted pumpkin seeds are a great way to add nutritious crunch to your meals and reduce your waste.
Like so many fruits and vegetables that make their way onto our plates, pumpkins (and all winter squash) have more than one edible part to them - the seeds AND the flesh are edible (plus the flowers that grow on the vine).
Often, however, the seeds go overlooked and wind up immediately in the trash bin when you are carving your yearly jack-o-lantern or making mom’s famous pumpkin pie.
And when you consider that over 1.5 BILLION pounds of pumpkins are sold every year and that each pumpkin has around 500 seeds, it’s pretty sad to think how much of those pumpkins go to waste.
Not only are roasted pumpkin seeds delicious, they are also an incredibly nutritious food! Pumpkin seeds include magnesium, potassium and other antioxidants. You can add them to salads, into stir-fries or right from the jar.
Wondering what kind of pumpkin you should use? Any kind will work! Of course, we are more accustomed to eating pie that is made from a sugar pumpkin but the seeds of all varieties are edible.
Sugar pie pumpkins are great for pie but all pumpkin seeds are edible.
Once you remove the seeds, clean them under cold water and remove the stringy remaining pieces of flesh.
Tips & Tricks for Roasting Pumpkin Seeds
Admittedly, getting the seeds clean can be slightly challenging. I find the best way to do this is to put them in a colander and run them under cold water as you separate the pumpkin flesh from them.
Be sure to dry the seeds well before roasting. Ideally, you should lay them on a towel and let dry for 24 hours before roasting but if you don’t have that kind of time (who does?), just be sure to dry them well in a towel.
Make sure you keep the seeds in a single layer on your baking sheet to prevent them from steaming and to give them a crunchy exterior.
Store your roasted pumpkin seeds in an airtight container for 2 weeks. I prefer to store mine in the fridge as they stay a little longer.
While all the seeds need only some olive oil and salt to be roasted, you can add any spices or flavors you wish.
Ready to get started? Grab a pumpkin and check out the two recipes below!
Store your roasted seeds in an airtight container for up to two weeks (ideally in the fridge).
Use the seeds on salads, in stir fries or straight from the jar.
Pumpkin Spice Pumpkin Seeds
ingredients:
- 1 cup cleaned and dried pumpkin seeds
- 1 tablespoon oil (coconut or avocado)
- 1 tablespoon raw cane sugar
- 1 teaspoon cinnamon
- 1/4 teaspoon sea salt
- Pinch ground nutmeg
- Pinch ground allspice (optional)
instructions:
How to cook Pumpkin Spice Pumpkin Seeds
- Preheat oven to 325F. Line a large baking tray with parchment paper or silicone mat. Place all of the ingredients in a medium bowl and toss to coat. Spread on the baking tray in an even layer. Roast for 20-30 minutes, stirring halfway through. Remove and let cool before storing in an airtight container for up to two weeks.
Curry Pumpkin Seeds
ingredients:
- 1 cup cleaned and dried pumpkin seeds
- 1 tbs oil (coconut or avocado)
- 2 teaspoons curry powder
- 1/2 teaspoon sea salt
instructions:
How to cook Curry Pumpkin Seeds
- Preheat oven to 325F. Line a large baking tray with parchment paper or silicone mat. Place all of the ingredients in a medium bowl and toss to coat. Spread on the baking tray in an even layer. Roast for 20-30 minutes, stirring halfway through. Remove and let cool before storing in an airtight container for up to two weeks.