Roasted (Soaked and Sprouted) Pumpkin Seeds Three Ways – Sea Salt and Butter, Maple and Cinnamon, and Honey Chipotle

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Maple Cinnamon Pumpkin Seeds | This is so Good...So you have decided to tackle roasting a pie pumpkin or maybe you just carved your Halloween pumpkin and decided to save the seeds.  What next?  Roast them for a delicious treat!  My recipe involves soaking and sprouting the seeds to degrade the phytic acid (an anti-nutrient that prevents the absorption of healthful vitamins and minerals found in the seeds), making them easier to digest.  I also go through this process with any nuts we consume.  Please refer to my Crispy Nuts post for more information.  Nourished Kitchen also has a great blog post on soaking and sprouting pumpkin seeds.

Pumpkin seeds offer a bounty of good stuff – iron,  magnesium, phosphorus, manganese, and zinc.  Soaking and sprouting is very easy and so worth it to be able to derive the maximum benefit from this delicious food.

I want to send a special thanks to my friend, Karen, for inspiring me to finally save and roast my pumpkin seeds!

Roasted (Soaked and Sprouted) Pumpkin Seeds Three Ways – Sea Salt and Butter, Maple and Cinnamon, and Honey Chipotle

Ingredients for soaking and sprouting the seeds:

  • Cleaned and rinsed pumpkin seeds
  • Sea salt
  • Filtered water

To clean your seeds, place the pumpkin innards in a large bowl of water.  Shake the stringy pumpkin guts around in the water and pull out any stubborn seeds.  Pumpkin seeds will float and the flesh will fall to the bottom of the water.  Scoop out the seeds and rinse them well in a strainer.

Roasted Pumpkin Seeds | This is so Good...

Place the seeds in a large bowl.  For every cup of pumpkin seeds you have, add one teaspoon of sea salt.  Cover the seeds with filtered water and stir them to dissolve the sea salt.  Lightly cover the bowl with a plate or towel and place in the corner of your kitchen where it will not be in your way.  Let it sit for 24 hours and then strain and rinse again.  Lightly dry them with a towel, no worries if they are still pretty wet.  All of these recipes will work just fine with wet seeds.

Preheat your oven to 300 degrees and line rimmed baking sheets with parchment paper.

Ingredients for Sea Salt and Butter Pumpkin Seeds:

  • 1 cup soaked and sprouted pumpkin seeds
  • 1 Tablespoon melted butter
  • A few pinches of sea salt

Ingredients for Maple and Cinnamon Pumpkin Seeds:

  • 1 cup soaked and sprouted pumpkin seeds
  • 1 Tablespoon pure maple syrup
  • 1 teaspoon cinnamon
  • a pinch each of sea salt, allspice, nutmeg, and cloves

Ingredients for Honey Chipotle Pumpkin Seeds:

  • 1 cup soaked and sprouted pumpkin seeds
  • 1 Tablespoon honey
  • 1/2 teaspoon ground chipotle pepper
  • 1/2 teaspoon cumin
  • a pinch of sea salt

What to do:

Combine the all the ingredients, except the pumpkin seeds, for the flavor of your choosing in a large bowl.  Then toss in the pumpkin seeds and mix until well coated.  Spread them on the prepared baking sheet and place in the oven for 10 minutes.  Take them out and stir them around.  Place them back in the oven for another 10 minutes.  Check the seeds.  If they are crisp and slightly browned, they are done.  If not, stir again and place back in the oven for another 5-10 minutes or until they are nicely toasted.

Honey Chipotle Pumpkin Seeds | This is so Good...Let them cool and them enjoy!

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4 Comments:

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