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Garlic Pumpkin Seeds

Garlic Pumpkin Seeds: Crunchy, Flavorful Snack in 35 Minutes

These Garlic Pumpkin Seeds are a quick, nutritious vegan snack packed with flavor, perfect for elevating salads and soups.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 cups
Course: Snacks
Cuisine: Vegan
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Seeds
  • 1 cup Raw Pumpkin Seeds These are the stars of the show, providing crunch and fiber for a satisfying snack.
  • 1 spray Olive Oil Spray Helps the spices stick to the seeds, enhancing flavor without excess calories.
For the Spice Blend
  • 1 teaspoon Garlic Powder Infuses strong garlic flavor; fresh minced garlic is a great substitute for a punchier taste.
  • 1 teaspoon Onion Powder Adds depth and savory goodness; shallot powder works well too if you’re out of onion.
  • 1 teaspoon Smoked Paprika Provides a delicious smoky dimension; replace with regular paprika for a milder flavor.
  • 1 teaspoon Kosher Salt Balances all the flavors; adjust to your taste, sea salt can be used as an alternative.
  • 1/4 teaspoon Cayenne Pepper A dash adds heat; omit or swap with smoked cayenne for a gentler kick.
  • 1 teaspoon Ground Mustard Contributes a tangy note to the mix; Dijon mustard is an excellent replacement.
  • 1 teaspoon Light Brown Sugar A touch of sweetness complements the spices; white sugar can also be substituted in equal amounts.

Equipment

  • oven
  • baking sheet
  • mixing bowl
  • Towel

Method
 

Step-by-Step Instructions for Garlic Pumpkin Seeds
  1. Preheat the oven to 300°F (149°C). Gather your ingredients and prepare baking sheets.
  2. If using fresh pumpkin, extract and rinse the seeds thoroughly. Spread them on a towel to dry for about 10 minutes.
  3. Spread the dried seeds in a single layer on a baking sheet and roast for about 10 minutes, tossing halfway through.
  4. In a mixing bowl, combine garlic powder, onion powder, smoked paprika, cayenne pepper, kosher salt, ground mustard, and light brown sugar to create a spice blend.
  5. Remove seeds from oven, spray lightly with olive oil, and toss with about three-quarters of the spice blend until evenly coated.
  6. Spread the seasoned seeds back onto the baking sheet in a single layer and roast for an additional 20 to 30 minutes, tossing halfway through.
  7. Remove from oven, spray with olive oil again, and toss with remaining spice mixture while still warm.

Nutrition

Serving: 1cupCalories: 180kcalCarbohydrates: 8gProtein: 9gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gSodium: 150mgPotassium: 280mgFiber: 2gSugar: 1gCalcium: 30mgIron: 2mg

Notes

Store garlic pumpkin seeds in an airtight container at room temperature for up to 4 days, in the fridge for 2 weeks, or freeze for 3 months.

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