How to Make Salted Pumpkin Seeds (Traditional & Healthy Version)
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.
Ingredients
- 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)
- 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)
- 1 tsp Lemon juice (nimbu ras) (For tanginess)
- 6-8 leaves Curry leaves (kadi patta) (Optional, for aroma)
- 2 cups Water (For soaking seeds)
Step-by-step instructions
Step 1 · Rinse raw pumpkin seeds thoroughly under running water to remove an...
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.
Step 2 · Drain and pat seeds dry using a muslin cloth (malmal kapda)
Drain and pat seeds dry using a muslin cloth (malmal kapda). Spread them on a clean plate for air drying.
Step 3 · Heat a tawa (griddle) and pour mustard oil
Heat a tawa (griddle) and pour mustard oil. Add curry leaves, if using, and roast for 1 minute until fragrant.
Step 4 · Add the dried pumpkin seeds to the tawa
Add the dried pumpkin seeds to the tawa. Stir continuously on medium flame for 7-8 minutes until seeds puff up and turn golden.
Step 5 · Sprinkle turmeric
Sprinkle turmeric, black pepper, cumin powder, and red chilli powder (if using). Mix well and roast for another 4 minutes.
Step 6 · Add rock salt and lemon juice
Add rock salt and lemon juice. Toss seeds well and roast for final 2 minutes until completely dry and aromatic.
Step 7 · Remove seeds from tawa and let cool for 5 minutes before serving
Remove seeds from tawa and let cool for 5 minutes before serving. Store in airtight container for freshness.
Why this recipe 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.
A note on tradition
In India, kaddu ke beej (pumpkin seeds) are traditionally harvested during autumn, especially in the North and West regions. They are valued as a sustainable snack and commonly used in Gujarati and Rajasthani cuisine. During Diwali, families prepare pumpkin-based dishes and snacks, including these seeds, making them a festive treat. Their easy preparation and storage make them a staple for lunch and travel snacks.