Pumpkin seeds, or pepitas, because of their unassuming appearance, are often discarded when preparing pumpkins for cooking or ignored in the health food store.
This is a big mistake because pepitas are one of the most nutritious edible seeds, packed with fiber and protein, rich in vitamins E and B group and are a good source of minerals such iron, magnesium, copper, manganese and phosphorus.
This article shows you how nutritious they are compared with other seeds.
It also provides tips for enjoying pumpkins seeds in may delightful ways as a whole food, and simply the best ever pumpkin seeds recipes. Enjoy!
The nutrition date for pumpkin seeds is summaried in the table opposite. The table at the end of the article compares the nutritional values of pumpkin seeds (1 oz) with those of common seed and nuts.
Pumpkin seeds are relatively high in calories with about 560 calories per 100 g. The calorie content is lower than most other seeds and nuts, but it is high and is only offset by the value of the nutrients in pumpkin seeds. Most of the calories are derived from protein and fats, not carbohydrates.
The level of protein is higher and fat lower than most of the seeds and nuts, though saturated fat is higher. The fat to protein ratio is also low.
A serving of 100 g or pumpkin seeds provides 30 g which is 54% of the recommended daily allowance.
Pumpkin seeds are an excellent source of many vitamins including Vitamin E, B-group vitamins and folate.
The seeds are also a great source of minerals particularly copper, manganese, magnesium, potassium, zinc, calcium and selenium.
You can collect and dry your own seeds, and they are available in various dried forms in the stores right throughout the year. The pumpkin seeds are available as whole seeds, hulled seeds, as well as roasted and salted forms (pepitas). Various colors and flavours are available. While buying bulk whole seeds look for ones that have a uniform size, are plump and compact and feel heavy in the hand. Avoid small seed that is shriveled, thin, or shown signs of cracks, mold and excess hulks.
Some of the many uses of Pumpkin Seeds and Pepitas are:
If do not like chewing the hulls, you can easily find de-hulled varieties. The hulls soften during cooking of many baked goods and when they are added to casseroles and stews. Many people like the crunch.
Essential Tips
Ingredients
For baking
If using your own fresh seeds, scoop them out from the inside of the pumpkin. Place them in a bowl and wash to remove the flesh and strings. Dry on paper towels. You can use raw packaged pumpkins seeds that you purchase.
Preheat your oven to 400 degrees F (200 degrees C). Add 4 cups of water for each cup of seeds in a saucepan and bring to the boil. Add 2 tablespoons of salt for every 1 cup of seeds and simmer the seeds for 10 minutes. Drain the seeds when hot through a sieve and spread on paper towels to dry.
Transfer the seeds to a small bowl, add the oil salt and spices and mix well to coat all surfaces. Spread the seeds out flat onto a baking tray and roast in the oven for 20 minutes (turning twice). Check after 15 minutes to ensure the seeds do not get too dark or start to burn turning. Then transfer to a plate to cool.
This is modern version of Essene bread, that is a very heavy, but delicious whole-grain seed bread that has a crazy, chewy and nutty taste.
1/2 cup grated carrot
1/2 cup golden raisins
1/2 teaspoon salt
Olive oil
1/4 cup flax seeds
1/4 cup unhulled sesame seeds
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
2 cups spelt berries
To sprout the seeds, put the spelt, pumpkin seeds, sunflower seeds, flax seeds and sesame seeds into a large jar and cover with warm water. Allow to soak overnight and in the morning drain off the water through a fine sieve. Cove the top of the jar with a piece of cheesecloth, secured with an elastic band. Place the jar on its side and leave in a warm place out of the sun. Repeat the rinsing in the evening by adding water through the cheesecloth and draining.
The following day spread the seeds out onto a baking sheet and dry in a warm oven.
Allow the raisins to soak in water for an hour or so and then drain. Blend the sprouted grain mixture in small batches in a food processor or blender. Combine the raisin and grated carrot with the mixture and shape into a rectangular loaf. Roll the loaf in pumpkin and sesame seeds and place on an oiled baking sheet covered with baking paper. Bake for 2 1/2 to 3 1/2 hours in a low oven, pre-heated to 225 degrees Fahrenheit (110 degrees C), rotating halfway through. Test for doneness. When cooked it should be firm but not hard. If soft bake for a further 30 minutes. Cool completely before slicing and serving.
Heat the oil in a large, cast iron pan or heavy saucepan. Sauté the garlic and onions until translucent.
Add 1/4 teaspoon salt, red pepper flakes, coriander seeds, cardamom pods and ginger and sauté for an addition 60-90 seconds. Add the broth and sweet potatoes, bring to the boil, then lower the heat and simmer gently for 10 -15 minutes. Add the tempeh and gently cook on a low simmer for an additional 10 minutes, until the potatoes are just tender.
Remove from heat, season with salt and pepper to taste, and add 1/2 cup yogurt and mix well. Garnish extra pumpkin seeds and yogurt and serve.
Transfer the garlic, pumpkin seeds and sun-dried tomatoes into the bowl of a blender or food processor and pulse very briefly to coarsely chop the ingredients. Add the basil, parsley, oil, lemon juice, salt and pepper. Push the ingredients down inside the bowl and pulse lightly to blend (don’t overdo it as you don’t want a smooth paste). You decide how course or fine you want the pesto to be.
Sauté the garlic, onions and jalapeno in 1 tablespoon of oil in a medium size saucepan until soft and translucent. Add the pumpkin seeds and cook for about 5 minutes until the seeds become puffed. Add the vinegar and lettuce, and 1 cup water and season with 1 teaspoon salt and some pepper. Boil the mixture and then simmer, covered for about 10 minutes until the lettuce is soft.
Put the mixture in a blender bowl, add the cilantro and blend until the sauce is smooth and creamy.
Grill the chicken coated in oil, turning once, until it is cooked and browned (about 6 - 8 minutes per side). Serve with the sauce.
Preheat your oven to 425 degrees F (220 degrees C). Cut the squash into 2.5 cm (1 inch) thick wedges. Leave the skin on but remove the seeds. Toss the squash pieces in a bowl a few tablespoons of olive oil, pepper and salt, until well coated. Place the squash wedges onto a lined baking sheet and roast for about 30 minutes. Test for doneness after 20 minutes. The wedges are cooked when they can be easily pierced with a fork and are light brown on the outside.
Heat one tablespoon of olive oil in a small frying pan and fry the pumpkin seeds over medium-high heat for 4-5 minutes. Dry the seeds on paper towel and season pepper and salt. To serve drizzle with balsamic vinegar, mint and pepitas.
Combine all the ingredients well. Spread onto a baking pan, lined with baking paper. Bake at 250 degrees F (120 degrees C) for about 15 minutes. Cool and cut into 16 pieces .
Beat the sugar and butter until light and creamy (about 2 minutes on high). Add the vanilla and egg and beat again. Sift the flour and salt. Gradually add the flour and the remaining ingredients to the wet mixture. Fold in the sultanas, pepitas and almonds. Turn the mixture out onto a sheet of parchment paper and roll to form a log shape. Seal by twisting ends together and refrigerate for at least 3 hours, or 1-2 days. Preheat your oven to 350 degrees F (175 degrees C). Line oiled baking sheets with parchment. Cut the unwrapped dough log into thin slices and place well spaced on the baking sheets. Bake for about 15-20 minutes, or until they just begin to become golden brown at the edges. Cook on a wire rack and serve.
Nutrient (100g serving)
|
Value
|
% of Recom. Daily Allowance
|
---|---|---|
Energy
|
559 Cal
|
28%
|
Carbs
|
10.7 g
|
8%
|
Protein
|
30 g
|
54%
|
Total Fat
|
49 g
|
164%
|
Cholesterol
|
0 mg
|
0%
|
Dietary Fiber
|
6 g
|
16%
|
Vitamins
|
****
|
****
|
Folates
|
58 mcg
|
15%
|
Niacin
|
5.0 mg
|
31%
|
Pantothenic acid
|
0.75 mg
|
15%
|
Pyridoxine
|
0.14 mg
|
11%
|
Riboflavin
|
0.15 mg
|
12%
|
Thiamin
|
0.27 mg
|
23%
|
Vitamin A
|
16 IU
|
1%
|
Vitamin C
|
1.9 mcg
|
3%
|
Vitamin E
|
35 mg
|
237%
|
Electrolytes
|
****
|
****
|
Sodium
|
7 mg
|
1%
|
Potassium
|
809 mg
|
17%
|
Minerals
|
****
|
****
|
Calcium
|
46 mg
|
5%
|
Copper
|
1.3 mg
|
149%
|
Iron
|
8.8 mg
|
110%
|
Magnesium
|
592 mg
|
148%
|
Manganese
|
4.5 mg
|
198%
|
Phosphorus
|
1233 mg
|
176%
|
Selenium
|
9.4 mcg
|
17%
|
Zinc
|
7.8 mg
|
71%
|
Phyto-nutrients
|
****
|
****
|
Carotene-beta
|
9 mcg
|
|
Crypto-xanthin-beta
|
1 mcg
|
|
Lutein-zeaxanthin
|
74 mcg
|
|
Nut/Seed (1 oz)
|
Calories
|
Tot. Carb (g)
|
Protein (g)
|
Fiber (g)
|
Total Fat (g)
|
Sat. Fat (g)
|
Mono Fat (g)
|
Fat to Protein Ratio
|
---|---|---|---|---|---|---|---|---|
Pumpkin Seeds
|
151
|
5
|
6.9
|
1.1
|
13
|
2.4
|
4
|
1.28
|
Sesame Seeds
|
160
|
6.6
|
7
|
3.3
|
17.5
|
1.9
|
5.3
|
2.77
|
Sunflower Seeds
|
164
|
5.6
|
7.2
|
2.4
|
16
|
1.2
|
5.2
|
2.48
|
Walnuts
|
183
|
3.8
|
3
|
1.9
|
26
|
1.7
|
2.5
|
4.22
|
Pine Nuts
|
188
|
3.7
|
3.9
|
1
|
19
|
1.4
|
5.3
|
4.2
|
Pistachios
|
156
|
7.8
|
7
|
2.9
|
12
|
1.5
|
6.5
|
2.2
|
Peanuts
|
159
|
4.5
|
9
|
2.4
|
17
|
1.9
|
6.8
|
1.89
|
Cashews
|
155
|
9.2
|
5.3
|
0.9
|
16
|
2.2
|
6.7
|
2.44
|
Almonds
|
161
|
6.1
|
7.7
|
3.4
|
17
|
1
|
8.6
|
2.35
|
Brazil Nuts
|
184
|
3.4
|
5.5
|
2.1
|
23
|
4.2
|
6.9
|
4.63
|
Pecans
|
193
|
3.9
|
3
|
2.7
|
23
|
1.7
|
11.4
|
7.8
|
Hazelnuts
|
176
|
4.7
|
5.3
|
2.7
|
17
|
1.3
|
12.8
|
4.12
|
Madadamia Nuts
|
201
|
4
|
3
|
2.4
|
25
|
3.4
|
16.5
|
9.27
|