![]() ![]() We don’t usually measure, but about 1 tablespoon of melted oil or butter per two cups of pumpkin seeds is a good ballpark. #Pumpkin seed recipe plus#At minimum, I recommend using melted coconut oil, butter, or olive oil plus a sprinkle of sea salt.Place the soaked pumpkin seeds (now fairly dry) in a bowl to toss with seasonings and evenly coat them.In this particular batch, we used coconut oil, salt, and a sprinkle of paprika. Now is the time to get creative and season your soaked pumpkin seeds however you see fit! Keep it simple with a sprinkle of sea salt, or go all out and add a tasty mix of several seasonings.Then I scrape the seed-free ‘guts’ out after.Īfter draining the salt water, the seeds sat out to dry overnight on a cloth-lined tray. Quick tip: Rather than scooping everything out of the pumpkin (guts and seeds included) I find it is easiest to pinch and pull the pumpkin seeds away from the pumpkin flesh by hand while it is still firmly attached inside.Then, transfer the pumpkin seeds to a clean bowl to soak in. Separate the seeds from the pumpkin flesh as much as possible. Water (enough to soak the seeds in a bowl).The pumpkins were roasted too – to make a big batch of our favorite three-bean pumpkin chili (vegan) plus a few jars of homemade pumpkin puree to save and use in recipes later. For this particular batch of soaked and roasted pumpkin seeds, we used the seeds from several sugar pie pumpkins. You can use jack-o-lantern pumpkins, decorative pumpkins, baking pumpkins, or other hard winter squash seeds. Or, you could even drain them after their extended soak, pop them in the fridge, and roast them a few days later. Rather than rushing to roast the pumpkin seeds immediately after cleaning them out from the pumpkin, they can simply hang out in a bath until you’re ready for them. And even though it’s technically an ‘extra’ step, I find it adds additional flexibility to your cooking schedule. Combined with the reduced phytic acid content, this makes soaked and roasted pumpkin seeds more gentle on your stomach and more enjoyable to eat! Finally, soaking pumpkin seeds in salt water means that some of the salt is absorbed and helps to flavor the seeds more deeply.Īgain, soaking pumpkin seeds before roasting is totally optional, but I find it worth the effort. While it may seem counterintuitive, soaking pumpkin seeds before roasting them actually results in crunchier finished pumpkin seeds! The soaking process helps soften the otherwise chewy exterior shell of the seed, enabling it to crisp up better in the oven. This follows the same reasoning as why sourdough is healthier than other bread, or why sprouted grains and seeds are popular ‘health foods’. This means soaked and roasted pumpkin seeds are more nourishing – because all those stellar nutrients in them are now more bioavailable! They are also easier to digest. ![]() Yet when you soak pumpkin seeds in water, it activates the sprouting process and neutralizes much of the phytic acids along with other enzyme inhibitors. ![]() Phytic acid can also exacerbate unpleasant gastrointestinal symptoms for some people, such as bloating and gas. Phytic acid binds with minerals and thereby inhibits our bodies from absorbing those minerals, along with vitamins, proteins, and other nutrients in food. Considered an ‘anti-nutrient’, phytic acid is a natural substance commonly found in grains, legumes, nuts and seeds – including pumpkin seeds. Soaking pumpkin seeds reduces phytic acid content. But soaking pumpkin seeds in a mild salt water brine before roasting them provides several benefits that help! Fall season aside, we buy these organic sprouted pumpkin seeds to add on top of salads chili, soup, sautéed veggies, and other meals – all year long!įresh roasted pumpkin seeds can be a bit tough – both in texture, and on your belly. Compared to shelled pumpkin seeds you’re likely to buy in stores, homemade roasted pumpkin seeds with the outer shell still intact contain even more fiber. They also contain notable amounts of protein, vitamins K and B2, folate, potassium, healthy (polyunsaturated) fats, and antioxidants. Heck yes, and even more so once they’re soaked! Pumpkin seeds are notoriously rich in minerals, including magnesium, manganese, iron, copper, and zinc. ![]()
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