Roasted Pumpkin Seeds: A Nutritious Garden Treat with Easy Recipe

Don't Toss Those Seeds!

Pumpkins have graced gardens for centuries (Greek "pompon" = large melon). Native Americans roasted them and wove dried strips into mats. Today we grow pumpkins for decor and pies, often discarding the seeds—a mistake. Seeds are a nutty, protein-rich snack packed with fiber, iron, and phosphorus.

Simple Roasting Recipe

Ingredients: 2 cups pumpkin seeds, 1 quart water, 2 tbsp salt, 1 tbsp melted butter or vegetable oil.

1. Preheat oven to 250°F (120°C).
2. Boil water and salt. Add seeds; boil 8–10 minutes.
3. Drain in colander; spread on paper towel to dry.
4. Melt butter. Toss dry seeds in butter until evenly coated.
5. Spread in single layer on cookie sheet.
6. Bake 30–40 minutes until light golden brown. Stir every 10 minutes.
7. Cool completely before eating.

Eat hulls and all, or remove them. Store in airtight containers.

Gardener's Tip

Save a few raw seeds before roasting—free seeds for next year's pumpkin patch!