How to properly clean pumpkin seeds

Soak pumpkin seeds in a bowl of water, and lightly massage them with your fingers. Pulp will fall to the bottom of the bowl and the seeds will float. Scoop out with a slotted spoon or small strainer.

Are Pumpkin Seeds healthy?

Pumpkin seeds are high in magnesium, zinc, copper, Vitamin K, selenium and phosphorous. With the shell on, they contain a good amount of fiber.

How long do you dry pumpkin seeds before roasting?

Pumpkin seeds can be patted dry with paper or cloth towels, dried in a warm oven, or air-dried on the counter overnight.

Why do you boil pumpkin seeds before roasting?

You don't have to boil them, but boiling in salt water for 10 minutes helps the salt permeate the shell and yields a crispier outcome.

How many pumpkin seeds does a pumpkin yield?

One 10-inch wide pumpkin generally yields roughly one cup of pumpkin seeds, once all is said and done. The larger the pumpkin in size (not weight) the more seeds.

Maple-Roasted Pumpkin Seeds

Description

Sweet and savory, Maple Roasted Pumpkin Seeds with smoked paprika, cumin, cayenne and cinnamon. A tasty vegan snack, perfect for fall.

Ingredients

Units Scale

1 cup pumpkin seeds (raw with shell on)
salt
1 teaspoon olive oil
2–3 tablespoons real maple syrup
1/2–1 teaspoon smoked paprika
1/2 teaspoon cumin
1/4 teaspoon cinnamon
1/2 teaspoon salt
1–2 tablespoons sesame seeds
a pinch Aleppo chili flakes or cayenne pepper

See post body for other variations.

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Instructions

Preheat oven to 375F

Soak pumpkin seeds in a bowl of water and massage them a bit to help remove the pulp. The strings and pulp will sink to the bottom. Scoop out the seeds, discard the pulp (or compost) and pat dry (or place on a sheet pan and dry in the preheating oven.)

Once dry, place on a parchment-lined sheet pan, drizzle with olive oil and maple syrup, spices and sesame seeds. Stir well.

Place on the middle rack in the oven, and stir every 5 minutes. Watch like a hawk between minutes 10-15. You want them to toast, but not burn. Maple syrup needs to roast 12-14 minutes, in order to harden and get crackly when cooled. So aim for that. 🙂

Remove from oven, fluff them a bit with the spatula, then let them cool completely, about 20 minutes. They should be beautifully golden and crispy.

Notes

Optional: Before roasting, boil the seeds for 10 minutes in salted water. This will help the salt permeate the shell and actually make them crispier in the end. Place 1 cup of pumpkin seeds in a small pot, with 1 cup water and 1 teaspoon salt. Simmer 10 minutes. Drain, do not rinse, and pat dry.

TIP: For plain roasted Pumpkin Seeds these can also be baked “dry” (after boiling with the salt) – they will get crisp with no oil.

Nutrition

Serving Size: 2 tablespoons
Calories: 116
Sugar: 3.3 g
Sodium: 147.5 mg
Fat: 9.1 g
Saturated Fat: 1.6 g
Carbohydrates: 5.5 g
Fiber: 1.2 g
Protein: 5.1 g
Cholesterol: 0 mg