Pumpkin Seeds
Pumpkin seeds (pepitas) are crunchy, nutty, and incredibly versatile. Sprinkle them over salads, bowls, soups, and roasted vegetables; toast for snack mixes and granola; or blend into pestos, creamy sauces, and seed butter. They add satisfying texture and a mineral-rich boost to both sweet and savory dishes.
Nutrition
Two tablespoons (~28 g) contain approximately:
✓ ~150–170 kcal for long-lasting energy;
✓ ~8–9 g plant protein;
✓ ~12–14 g fat (mostly unsaturated) with ~1–2 g fiber;
✓ Magnesium, zinc, iron, and potassium in useful amounts;
✓ Vitamin E and antioxidant compounds.
Small portions deliver big nutrition and crunch.
Health Benefits
Pumpkin seeds provide protein and unsaturated fats for satiety, along with magnesium (for normal muscle and nerve function) and zinc (for everyday immune support). Their minerals and antioxidants make them a smart, flavorful add-in for vegetable-forward meals.
Forms & Flavor
Hulled (pepitas): Green, tender-crunchy, and ready to use - our everyday choice.
In-shell: Great for roasting and snacking; bulkier and harder to use in sauces.
Raw vs. roasted: Raw are mild and perfect for blending; roasted bring deeper, toasty flavor and extra crunch.
How to Prepare
- Toast (recommended): Dry-skillet over medium heat or bake at 175°C/350°F for 5–8 minutes, stirring once, until fragrant and starting to pop. Cool before using.
- Sprinkle: Add to salads, grain bowls, soups, tacos, and roasted veg for nutty crunch.
- Blend: Make pesto or creamy sauces with pumpkin seeds, lemon, garlic, herbs, and olive oil; or blend into seed butter with a pinch of salt.
- Coat & bake: Pulse into coarse “crumbs” and mix with spices to crust tofu/veg before baking or pan-searing.
- Sweet uses: Fold into granola, cookies, bars, and energy bites.
Flavor Pairings
Lemon or lime, garlic, cumin, chili, smoked paprika, soy/tamari, miso, cilantro/parsley, cinnamon, cocoa, and dried fruit. A pinch of salt and a splash of acid brighten their natural sweetness.
Allergy & Substitutions
Pumpkin seeds are nut-free (botanically seeds). They substitute well for nuts in pestos, coatings, and bakes; adjust salt if using pre-salted seeds.
Storage
Raw/roasted hulled seeds: Store airtight in a cool, dark cupboard for 1–2 months. For longer freshness, refrigerate to protect natural oils from going rancid.
Opened: Keep sealed and use a dry scoop to avoid moisture and staling.
Can You Freeze Pumpkin Seeds?
Yes. Freeze airtight for several months to preserve aroma and prevent rancidity. Thaw sealed to avoid condensation; toast briefly to re-crisp if desired.
What Do We Use?
At DAREBEETS, we keep unsalted hulled pumpkin seeds (pepitas). We toast small batches for salads and bowls, blend them into green sauces and pestos, and pulse them into crunchy coatings for tofu and roasted vegetables.
