Roasted Pumpkin Seeds
 
Prep time
Cook time
Total time
 
When it comes to seasonal snacking, pumpkin seeds really squash their competition. Loaded with iron and protein, just ¼ cup counts as a plant-based serving of meat and alternatives. Whether you prefer pumpkin spice, spicy chili powder or simple salt, the flavour possibilities are endless!
Recipe type: Snack
Serves: ~ 1 cup
Ingredients
  • 1 medium carving pumpkin (or 3 sugar/cooking pumpkins)
  • Coarse salt and/or seasoning
  • Olive oil
Instructions
  1. Preheat oven to 300°F (150°C).
  2. Cut off the top of your pumpkin with a sharp knife.
  3. Using a strong metal spoon, scoop out all of the pumpkin innards and place in large bowl.
  4. Fill the bowl with water. Most of the seeds will float at the top so you can easily scrape them from the surface. The others will need to be separated by hand.
  5. Place the pumpkin seeds in a colander and rinse with cold water.
  6. After rinsing your seeds, pat them dry with a cloth. Paper towel works also but may leave some paper bits behind.
  7. Drizzle 1-teaspoon olive oil on rimmed baking sheet.
  8. Sprinkle seeds over oil and toss well to coat.
  9. Dust with salt or spice mixture of choice and toss again to distribute flavour.
  10. Spread the seeds out over the baking sheet in a single layer
  11. Bake for 15 to 20 minutes or until golden; tossing half way through.
  12. Let cool completely before eating.
Nutrition Information
Serving size: ¼ cup Calories: 203 Fat: 18.1 Saturated fat: 3.1 Unsaturated fat: 15.0 Trans fat: 0 Carbohydrates: 3.7 Sugar: 0.5 Sodium: 294.9 Fiber: 2.1 Protein: 10.4
Recipe by Erika Brown R.D. at http://www.erikabrownrd.com/recipes/roasted-pumpkin-seeds-seedy-little-secret/