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Salted Pumpkin Seeds

Lunch • India

95
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CARBS (G)
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How to Make Salted Pumpkin Seeds
Traditional + healthy version with step-by-step photos · 35 min total · 2 servings
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How to Make Salted Pumpkin Seeds (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Easy

Salted pumpkin seeds, known as 'kaddu ke beej', have been enjoyed across India for generations as a wholesome snack. Traditionally harvested during the pumpkin season, these seeds are sun-dried and lightly roasted with Indian spices, making them a crunchy and flavourful treat. With their nutty taste and satisfying crunch, salted pumpkin seeds are often served during lunch as a side or sprinkled atop salads and chaats for added texture and nutrition. In Indian households, kaddu ke beej are valued for their versatility and health benefits. They are commonly prepared during festivals like Diwali, when pumpkins are abundant and the seeds are collected, cleaned, and roasted to perfection. This healthy snack is not only popular in urban kitchens but also in rural areas, where sun-drying the seeds is a traditional method. Salted pumpkin seeds are a perfect vegetarian option, packed with essential nutrients, and can be easily adapted to suit various regional tastes. Their mild spice and saltiness make them a favourite among adults and children alike, making them an excellent choice for lunchboxes or midday meals.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1/2 cup roasted pumpkin seeds per serving)

  • 1 cup Raw pumpkin seeds (kaddu ke beej) (Freshly scooped and cleaned)
  • 1/2 tsp Rock salt (sendha namak) (Preferred for purity)
  • 1/4 tsp Black pepper powder (kali mirch) (Freshly ground)
  • 1/4 tsp Red chilli powder (lal mirch) (Optional for added heat) - optional
  • 1/4 tsp Turmeric powder (haldi) (For colour and health)
  • 1 tsp Mustard oil (sarson ka tel) (For authentic flavour)
  • 1/4 tsp Cumin powder (jeera) (Adds earthy notes) - optional
  • 1 tsp Lemon juice (nimbu ras) (For tanginess) - optional
  • 6-8 leaves Curry leaves (kadi patta) (Optional, for aroma) - optional
  • 2 cups Water (For soaking seeds)

Instructions

  1. 1

    Rinse raw pumpkin seeds thoroughly under running water to remove any pulp. Soak in 2 cups of water with a pinch of salt for 10 minutes to soften.

    10 minutes

    Soaking helps reduce bitterness and enhances crunch.

  2. 2

    Drain and pat seeds dry using a muslin cloth (malmal kapda). Spread them on a clean plate for air drying.

    5 minutes

    Ensure seeds are dry before roasting to prevent sogginess.

  3. 3

    Heat a tawa (griddle) and pour mustard oil. Add curry leaves, if using, and roast for 1 minute until fragrant.

    1 minute

    Curry leaves add authentic South Indian aroma.

  4. 4

    Add the dried pumpkin seeds to the tawa. Stir continuously on medium flame for 7-8 minutes until seeds puff up and turn golden.

    8 minutes

    Keep stirring to avoid burning and ensure even roasting.

Why This Dish is Healthy

This dish is a healthy choice due to its high protein and fibre content, which promote satiety and aid weight management. It’s free from refined carbs and artificial additives, making it ideal for those tracking calories. The use of Indian spices enhances antioxidant levels, and roasting without excess oil keeps fat content in check. Salted pumpkin seeds fit perfectly into balanced Indian diets and can be enjoyed guilt-free.

Salted pumpkin seeds are rich in plant-based protein, healthy fats (especially Omega-3 and Omega-6), and dietary fibre. They contain essential micronutrients like zinc, magnesium, iron, and potassium, supporting heart health, immunity, and digestion. Turmeric adds anti-inflammatory properties, while mustard oil supplies beneficial monounsaturated fats. This snack is naturally gluten-free, suitable for vegetarians, and offers a low-calorie option for mindful eating.

Pro Tips

  • 💡Tip 1: Use freshly scooped seeds for maximum nutrition and flavour.
  • 💡Tip 2: Always dry the seeds thoroughly before roasting to ensure crispiness.
  • 💡Tip 3: Experiment with different spices like ajwain or hing for regional variation.

Storage & Serving

Store cooled seeds in an airtight container at room temperature for up to 2 weeks. Avoid moisture to retain crunch. For longer shelf life, refrigerate.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy95.0 kcal

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