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Pumpkin Seeds Trail Mix
Lunch • India
How to Make Pumpkin Seeds Trail Mix (Traditional & Healthy Version)
Pumpkin Seeds Trail Mix is a modern yet authentic Indian snack, blending locally sourced pumpkin seeds (kaddu ke beej) with a variety of nuts, dried fruits, and regional spices. This mix is increasingly popular in India as a nutritious lunchbox option or an energizing midday snack, especially during busy office hours or school breaks. Traditionally, seeds and nuts have been consumed in Indian households for their health benefits, and trail mixes are now being embraced for their convenience and versatility. The taste is a harmonious blend of crunch, natural sweetness, and gentle spice, making it perfect for those who seek a healthy, filling bite. It is prepared without refined sugar and uses ingredients like roasted chana and coconut flakes, which are deeply rooted in Indian cuisine. This trail mix can be enjoyed during festivals like Diwali or Navratri as a fasting snack, and it adapts well to regional tastes by adding ingredients like dried amla or masala peanuts. Its popularity has grown across India, from Mumbai’s office-goers to Delhi’s health-conscious families, as a wholesome snack that fits into modern dietary habits.
Ingredients(for 1 small katori (approx. 50g))
- 1/2 cup Pumpkin seeds (kaddu ke beej)
- 1/4 cup Roasted peanuts (moongphali)
- 1/4 cup Roasted chana (bhuna chana)
- 1/4 cup Almonds (badam) (chopped)
- 1/4 cup Cashews (kaju) (chopped)
- 2 tbsp Dried coconut flakes (nariyal ka tukda)
- 2 tbsp Raisins (kishmish)
- 2 tbsp Dried cranberries - optional
- 1 tbsp Roasted flax seeds (alsi)
- 1/2 tsp Chaat masala - optional
- 1/4 tsp Black salt (kala namak)
Instructions
- 1
Dry roast pumpkin seeds (kaddu ke beej) in a kadhai on low flame for 5 minutes until they start popping. Stir continuously to avoid burning.
5 minutes
Roasting enhances crunch and flavor.
- 2
Separately dry roast peanuts, almonds, cashews, and flax seeds in the kadhai for 3-4 minutes each. Allow them to cool completely.
10 minutes
Roasting nuts individually ensures even browning.
- 3
Mix all roasted seeds and nuts with roasted chana and coconut flakes in a large thali.
2 minutes
Use a thali for easy mixing and separation.
- 4
Add raisins, dried cranberries, and gently toss to combine. Make sure the dried fruits are evenly distributed.
2 minutes
Add dried fruits last to preserve their softness.
Why This Dish is Healthy
This dish is a healthy choice because it combines nutrient-dense seeds, nuts, and dried fruits, supporting heart health, immunity, and digestion. It is low in processed ingredients, suitable for vegetarians, and can be easily adapted for vegans. The fiber and protein content help with satiety, making it a great option for weight management and balanced nutrition. Its natural sources of vitamins and minerals make it superior to packaged snacks.
Pumpkin Seeds Trail Mix is rich in plant-based protein, healthy fats, and dietary fiber. Pumpkin seeds (kaddu ke beej) are packed with magnesium, zinc, and antioxidants. Almonds and cashews provide vitamin E, while flax seeds offer omega-3 fatty acids. Roasted chana boosts protein, and dried fruits add natural sweetness and iron. This mix is free from refined sugars and artificial additives, making it ideal for maintaining energy and supporting overall health.
Pro Tips
- 💡Tip 1: Roast seeds and nuts on low flame to preserve their nutrients.
- 💡Tip 2: Use fresh, unsalted nuts to control sodium levels.
- 💡Tip 3: Mix in dried amla or masala peanuts for a regional twist.
Storage & Serving
Store in an airtight dabba at room temperature for up to 2 weeks. Keep away from moisture and direct sunlight to maintain freshness and crispness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
