That cheerful Halloween pumpkin grinning at the neighbours from your front porch? Its glowing face masks the squishy truth—pumpkins can sometimes be a pain to carve and scoop out. But amid all the stringy pulp and gooey fibres is a hidden treasure worth sifting through the mess for: the pumpkin seeds.
You definitely don't want to overlook these tiny, nutritious gems in your haste to dispose of the pumpkin's innards — with a little roasting magic, they'll transform into a crunchy, flavourful snack that's the perfect reward for your hard work.
Pumpkin seeds are also a nutritional powerhouse as a rich source of protein, antioxidants, vitamins and minerals. You might not realize they can also be a snooze inducer as a natural source of tryptophan, an amino acid believed to promote sleep. But don’t get too comfortable on the couch yet. Let’s find out how to transform these morsels in a few easy steps.
Preparing the Pumpkin Seeds
Here’s how to get them ready to roast.
1. Remove the seeds from the pumpkin.
Use a spoon, melon baller, cookie scoop or a specialized pumpkin scoop to remove the seeds and fibres. Separate the seeds using your fingers and place them in a colander.
Tip: Soaking the pulp in water for about 30 minutes can help loosen the seeds to make them easier to separate.
2. Clean and soak the seeds.
Rinse the seeds thoroughly with cold water to remove any remaining pulp. Then cover the seeds with warm water and salt and let them soak for 24 hours a step said to enhance their nutritional value.
Tip: As you separate them, flavour the small- and medium-sized ones as the larger ones tend to be tougher.
3. Dry the seeds.
Use a fine-mesh strainer to drain excess water, then lay them on cookie sheets to dry for up to eight hours.
Tip: Give the seeds a shake every now and then.
Seasoning and Roasting the Seeds in the Oven
Now that your seeds are prepped, you're ready to move on to the roasting process. Once they’re clean and dry, it's time for the fun part: seasoning. You could just go classic by tossing them with a little salt and olive oil before you pop them in the oven, but we recommend you elevate your pumpkin seed game with this rave-worthy option that's about to become your new fall favourite.
Pumpkin Pie Spice Pumpkin Seeds
These candied gems illustrate the current “swicy” trend — sweet and spicy — as a delightful twist that uses everyone’s beloved seasonal staple, Pumpkin Pie Spice. You can bake the pumpkin seeds right on the cookie sheet you used to dry them, then after 45 or so minutes in a low oven, you’ll bathe them in the beaten egg white, then toss them with the sugar and spice to make something extra nice.
Roasted Pumpkin Seed Storage Tips for Maximum Crunch
By properly storing your roasted seeds, you'll be able to enjoy their benefits long after pumpkin season has passed. Here’s what you need to know:
- Allow the roasted seeds to cool completely.
- Store them in an airtight container to maintain freshness.
- Discard them if they have an “off” smell or appearance or if you spot mold.
Getting Creative With Roasted Pumpkin Seeds
Now that you know how to prepare pumpkin seeds, you may be wondering what to do with them. While we give two enthusiastic thumbs up to just munching on a handful warm from the oven, there are so many ways to use these versatile little treats.- Sprinkle over salads for added crunch.
- Use as a topping for soups, especially creamy varieties.
- Incorporate into homemade granola or trail mix.
- Grind and use as a coating for chicken or fish.
- Add to baked goods like muffins, bread or cookies.
- Use as a garnish for roasted vegetables or grain bowls.
- Blend into pesto for a unique twist on the classic sauce.
- Incorporate into your favorite energy bar recipe.
Carve out some time to unleash your culinary creativity in the kitchen and see where else you can enjoy these fall flavours.
