Prep
25 minutes
Cook
45 minutes
Servings per Recipe
8
Serving Size
1/4 cup
Nutrition Facts
Calories
: 90
Fat
: 5
g
Sodium
: 150
mg
Total carbohydrate
: 9
g
Fiber
: 3
g
Protein
: 3
g
Ingredients
1 quart water
2 Tablespoons salt
2 cups pumpkin seeds
1 Tablespoon olive oil or canola oil
Preparation
Wash hands with warm water and soap.
Preheat oven to 350°F.
Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
Bring the water and salt to boil in medium saucepan. Add the seeds and boil for 10 minutes. Drain; spread on paper towel and pat dry.
Place the seeds in a bowl with oil and toss. Spread evenly on a large cooking sheet.
Place cooking sheet in the oven and roast seeds for 30 to 40 minutes. Stir about every 10 minutes, until golden brown.
Turn oven temperature up to 325°F. Roast seeds for additional 5 minutes.
Let seeds cool. Store in an airtight container.
Note
Recipe courtesy of Jenna Smith, Illinois Extension nutrition and wellness educator
Note: Boiling in a salt-water solution will roast the seeds more evenly. However, this step can be skipped. If not boiling and directly salting seeds, use ~1/2 teaspoon salt and/or additional spices.
To learn more about pumpkins, including how to prepare and cook a fresh pumpkin, visit University of Illinois Extension's Pumpkins and More