Sumac and chilli roasted pumpkin seeds

It’s the time of the year when we all get to harvest or buy a lot of pumpkins and squashes. Why not roast the seeds rather than throwing away? They make excellent nutritious and crunchy snacks. They are also ideal for sprinkling on top of soups or salads. 

Pumpkin seeds are an excellent source of protein, manganese, magnesium, phosphorus, iron, copper, vitamin K and zinc. Alternatively, you can try roasting other squash seeds using this recipe instead of pumpkin seeds.


Fresh pumpkin seeds

Salt – 1 ¼ tsp

Composed olive oil – 1 ½ tbsp

Sumac – 1tbsp

Chilli powder – ½ tsp


In this recipe, I used seeds from a medium-sized pumpkin which yielded approximately ¾ cup of pumpkin seeds. Use your hands to separate the masses of seeds from the pulp and put it in a colander and rinse off any sticky pulp bits under running water. Transfer it to a small saucepan. Add a cup of water and a teaspoon of salt. Bring it to boil on a hob and cook for 5 minutes. Drain any excess water.

Add sumac, chilli powder, ¼ tsp of salt and composed olive oil. Combine well and transfer it to a baking tray lined with a baking parchment paper. Preheat oven to gas mark 200-degree Celsius and place the baking tray on the top shelf and roast for 15 minutes or until they become nice and crunchy. You can store it an air-tight container for up to a week in room temperature.


Nutritionist Reading, Berkshire
Contact: Nutriadvice, The Therapy Centre, 6B Church Street, Reading Berkshire RG12SB.
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