Pumpkin Seeds

Pumpkin Seeds, also known as pepitas, are the edible seeds of a pumpkin or certain other cultivars of squash. They are typically flat and asymmetrically oval, have a white outer husk, and are light green in color once the husk is removed. Pumpkin seeds are available year-round, but they are freshest in the fall when pumpkins are in season. They are a popular ingredient in Mexican cuisine, often toasted and used to add crunch and a nutty flavor to dishes. They are also used in baking, as a garnish for soups and salads, and can be ground into sauces such as mole. In addition to culinary uses, pumpkin seeds are often roasted and salted for snacking.

Pumpkin Seeds Synonyms

Pepitas

Pumpkin Seeds Substitutes

Different Forms/Types of Pumpkin Seeds

Oil

Pumpkin seed oil is a specialty product, dark green in color, and used for its flavor in salad dressings and culinary finishing.

Raw

Pumpkin seeds can be purchased raw, which allows for further processing at home such as roasting or adding to baked goods.

Pepitas

These are hulled pumpkin seeds, common in Mexican cuisine, and are often found roasted and salted.

Roasted

Available as a ready-to-eat snack, roasted pumpkin seeds can be seasoned with various flavors or simply salted.

How to Choose Pumpkin Seeds

When selecting pumpkin seeds, look for ones that are plump, uniform in color, and free from cracks or heavy discoloration. For raw seeds, freshness is key, so they should not have a rancid smell. When buying roasted seeds or pepitas, check the packaging for any signs of excess oil or moisture, which can indicate staleness. For pumpkin seed oil, opt for cold-pressed varieties and check for clarity and a deep green color.

Cooking/Prep Tips for Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a versatile ingredient that can add a nutty flavor and crunchy texture to a variety of dishes. For intermediate and expert home cooks, it's important to note that pumpkin seeds can be used raw or cooked. When toasting pumpkin seeds, do so in a dry skillet over medium heat, stirring frequently until they pop and become golden brown, which enhances their flavor and crunch. They can also be roasted in the oven at 300°F (150°C) for about 15-20 minutes, with a bit of oil and seasoning, until crispy. Be cautious not to overcook, as they can quickly turn from toasted to burnt. Pumpkin seeds can be soaked in saltwater overnight to enhance their digestibility and then dried or roasted before use.

Shelf Life of Pumpkin Seeds

Raw pumpkin seeds should be stored in an airtight container in a cool, dark place to prevent rancidity. They can also be refrigerated or frozen to extend their shelf life. Roasted pumpkin seeds and pepitas should be kept in a sealed container and can be stored at room temperature for a few weeks; refrigerate if keeping longer. Pumpkin seed oil should be stored in a cool, dark place and used within a few months after opening to maintain its quality and flavor.

Recommended Brands for Pumpkin Seeds

pepitas: NOW Foods

pumpkin seed oil: La Tourangelle

raw pumpkin seeds: Go Raw

roasted pumpkin seeds: Eden Foods

Cooking Techniques for Pumpkin Seeds

Boiling: Boiling pumpkin seeds in salted water can help make them more digestible and tender before proceeding with other cooking methods like roasting or toasting.

Roasting: Roasting pumpkin seeds with oil and seasonings can create a flavorful snack or garnish. This method allows for a variety of flavor profiles, from sweet to savory.

Toasting: Toasting pumpkin seeds in a skillet or in the oven brings out their nutty flavor and adds a satisfying crunch. This method is perfect for adding to salads, granolas, or as a snack on their own.

Popular Pumpkin Seeds Recipes

Pumpkin Seed Pesto
Spicy Roasted Pumpkin Seeds
Pumpkin Seed Brittle

Pumpkin Seeds Nutritional Information (100g)

fat: 19.4 g
fiber: 18.4 g
sugar: 1.4 g
protein: 18.55 g
calories: 446 kcal
carbohydrates: 53.75 g

Flavor Combinations

Pumpkin seeds pair well with flavors such as honey, cinnamon, and nutmeg for sweet applications, or chili, cumin, and garlic for savory dishes. They complement ingredients like squash, chocolate, and various nuts, and can be incorporated into Mexican cuisine, especially in mole sauces and as a garnish for tacos and soups.

Allergen Information

Pumpkin seeds are not a common allergen, but they can cause allergic reactions in some individuals, especially those with allergies to other seeds. Symptoms can include hives, itching, and swelling. If you have a seed allergy, it's best to consult with an allergist before consuming pumpkin seeds.