How to Make Roasted Pumpkin Seeds (Traditional & Healthy Version)
Roasted Pumpkin Seeds, known locally as 'kaddu ke beej', are a traditional Indian snack that has found its place in modern, health-conscious kitchens. In Indian households, especially during the festive season when pumpkins are widely used for sweets and curries, these seeds are collected, cleaned, and roasted to create a crunchy, flavorful, and nutrient-rich snack. Their earthy taste, combined with the subtle smokiness from roasting, makes them a favorite for adults and kids alike. In Indian cuisine, seeds and nuts feature prominently as wholesome snacks, often served during gatherings or as a part of a light lunch. Roasted Pumpkin Seeds are not only packed with nutrition but are also incredibly versatile. They can be enjoyed on their own, sprinkled over salads, or incorporated into 'chaats' for an added crunch. The use of desi masalas like red chilli powder, chaat masala, and a hint of 'amchur' (dry mango powder) gives them a unique Indian twist. As India embraces healthy eating, these seeds have become a popular choice for those seeking protein-rich, plant-based snacks that support weight management and overall wellness.
Ingredients
Step-by-step instructions
Step 1 · Scoop out the seeds from a fresh pumpkin
Scoop out the seeds from a fresh pumpkin. Wash thoroughly under running water to remove all pulp and fibers. Spread on a clean cloth and pat dry.
Step 2 · Preheat your oven or tandoor to 180°C (350°F)
Preheat your oven or tandoor to 180°C (350°F). If using a tawa, preheat on medium flame.
Step 3 · In a mixing bowl
In a mixing bowl, toss the dried pumpkin seeds with olive oil (or mustard oil), salt, red chilli powder, turmeric, and optional spices like chaat masala, black pepper, and amchur. Mix well so all seeds are coated.
Step 4 · Spread the seasoned seeds in a single layer on a baking tray or tawa
Spread the seasoned seeds in a single layer on a baking tray or tawa. If using curry leaves, mix them in now.
Step 5 · Roast in the oven for 15-18 minutes
Roast in the oven for 15-18 minutes, stirring halfway through. On tawa, roast on medium-low flame, stirring every few minutes, until seeds puff and turn golden.
Step 6 · Remove from heat and let the seeds cool completely
Remove from heat and let the seeds cool completely. They will crisp up as they cool.
Step 7 · Store in an airtight container and enjoy as a snack or topping
Store in an airtight container and enjoy as a snack or topping.
Why this recipe is healthy
This dish is roasted, not fried, reducing unnecessary fat and calories. Using minimal oil and traditional Indian spices enhances taste without adding sugar or unhealthy fats. High in protein and fiber, Roasted Pumpkin Seeds keep you full longer, making them ideal for weight management and healthy snacking. Their micronutrient content supports overall well-being, making them perfect for a balanced Indian diet.
A note on tradition
In India, pumpkin seeds are often enjoyed during the post-monsoon and festival season when pumpkins are abundant, especially around Diwali and Navratri. Traditionally, no part of the kaddu is wasted, reflecting the Indian value of resourcefulness. Roasted seeds are served as snacks during family gatherings, or even as prasad during festivals. Their growing popularity in urban diets showcases the blend of traditional wisdom with modern health trends.