Are you looking for a healthy and tasty snack option? Look no further than pumpkin seeds! Not only are they delicious, but they also pack a powerful nutritional punch. In this blog post, we’ll dive into the details of 14 cup of pumpkin seeds nutrition facts, as well as provide you with a recipe to make your own roasted pumpkin seeds at home.
Ingredients:
- 1 cup fresh pumpkin seeds
- 1 tbsp olive oil
- 1 tsp salt
Instructions:
- Preheat your oven to 350°F.
- Remove the seeds from a fresh pumpkin and rinse them in a colander under cold water. Pat them dry with a paper towel.
- Place the pumpkin seeds in a bowl and toss with olive oil and salt.
- Spread the seeds in a single layer on a baking sheet.
- Bake for 10-15 minutes, or until the seeds are golden brown and crispy.
- Remove from the oven and let cool before serving.
Nutritional Information:
A 14 cup serving of pumpkin seeds (without any additional ingredients) contains:
- 125 calories
- 5g protein
- 5g carbohydrates
- 10g fat
- 3g fiber
- 0g sugar
Cooking Time:
10-15 minutes
Equipment:
- Baking sheet
- Bowl
- Colander
- Paper towel
Serving Suggestions:
Pumpkin seeds make a great snack on their own, but you can also add them to salads, trail mix, or granola. They’re also delicious sprinkled on top of soups or roasted vegetables.
Variations:
Try experimenting with different seasonings to create unique flavors. You can add garlic powder, cumin, paprika, or even a sprinkle of cinnamon for a sweet twist.
Substitutions:
If you don’t have fresh pumpkin seeds on hand, you can use store-bought pumpkin seeds instead. Make sure to choose unsalted and unflavored seeds.
Storage:
Store roasted pumpkin seeds in an airtight container at room temperature for up to 2 weeks.
Tips:
- Make sure to pat the pumpkin seeds dry before tossing with oil and salt. This will help them roast evenly.
- Don’t overcrowd the baking sheet. Spread the seeds out in a single layer to ensure they cook evenly.
- Keep an eye on the seeds as they roast. They can burn quickly, so it’s important to check on them frequently.
Notes:
Pumpkin seeds are high in antioxidants, fiber, and healthy fats. They’re also a good source of magnesium, zinc, and iron.
Frequently Asked Questions:
Are pumpkin seeds good for you?
Yes! Pumpkin seeds are a nutritious snack option that is high in protein, fiber, and healthy fats. They’re also a good source of important minerals like magnesium, zinc, and iron.
Can you eat pumpkin seeds raw?
Yes, you can eat pumpkin seeds raw. However, roasting them brings out their flavor and provides a crispy texture.
How do you store roasted pumpkin seeds?
Store roasted pumpkin seeds in an airtight container at room temperature for up to 2 weeks.
Personal Thoughts:
Roasted pumpkin seeds are one of my favorite snacks. They’re crunchy, salty, and packed with nutrients. Plus, they’re so easy to make at home! I love experimenting with different seasonings to create unique flavor combinations. Give this recipe a try and let me know what you think!
Summary:
Pumpkin seeds are a delicious and nutritious snack option that is high in protein, fiber, and healthy fats. This recipe for roasted pumpkin seeds is simple to make and can be customized with different seasonings. Store them in an airtight container for up to 2 weeks and enjoy as a snack or as a topping for salads, soups, and roasted vegetables.
So what are you waiting for? Grab some fresh pumpkin seeds and get roasting!