Receipe

7 Delicious Pumpkin Seed Recipes for Fall

7 Delicious Pumpkin Seed Recipes for Fall
Pumpkin Seed Receipe

Fall is not just about the leaves changing color or the chill setting into the air; it's also about savoring the season's bounty. Among the fall produce, pumpkin seeds stand out as a versatile and nutritious superfood. Known for their health benefits, these little seeds can add flavor, texture, and nutritional value to a plethora of dishes. Here are seven delicious pumpkin seed recipes that you can enjoy this autumn.

1. Pumpkin Seed Pesto

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Pumpkin Seed Pesto

Traditional pesto takes on a new twist with this nutrient-rich recipe:

  • 1 cup fresh basil leaves
  • 12 cup pumpkin seeds
  • 2 cloves garlic
  • 13 cup grated Parmesan cheese
  • 13 cup extra-virgin olive oil
  • Salt and pepper to taste
  • Juice from half a lemon

Blend basil, pumpkin seeds, garlic, and Parmesan in a food processor until finely chopped. Add olive oil slowly until a smooth paste forms. Season with salt, pepper, and lemon juice. This pesto is perfect with pasta, on sandwiches, or as a dip.

2. Pumpkin Seed Granola

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Pumpkin Seed Granola

Start your fall mornings with this delightful granola mix:

  • 3 cups rolled oats
  • 1 cup pumpkin seeds
  • 14 cup honey or maple syrup
  • 2 tbsp melted coconut oil
  • 12 tsp vanilla extract
  • 12 cup dried cranberries
  • 14 cup dark chocolate chips

Combine oats and pumpkin seeds in a bowl. Mix melted coconut oil with honey, vanilla, and pour over the oat mixture. Spread on a baking sheet and bake at 300°F for 30-35 minutes, stirring halfway. Once cooled, stir in cranberries and chocolate chips. Enjoy with yogurt or milk.

🌾 Note: Always keep an eye on granola as it can go from golden to burnt quickly.

3. Spicy Pumpkin Seed Salsa

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Spicy Pumpkin Seed Salsa

Add some zest to your fall get-togethers:

  • 2 tomatoes
  • 1 small onion
  • 1 jalapeño pepper
  • 14 cup roasted pumpkin seeds
  • Fresh cilantro
  • Juice of 1 lime
  • Salt to taste

Chop tomatoes, onion, and jalapeño, mix in a bowl with roasted pumpkin seeds, chopped cilantro, lime juice, and salt. This salsa can be served with chips or as a topping for tacos.

4. Pumpkin Seed Crackers

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Pumpkin Seed Crackers

Perfect for snacking or pairing with cheeses:

  • 1 cup pumpkin seeds
  • 12 cup flax seeds
  • 12 cup chia seeds
  • 12 cup water
  • 12 tsp salt
  • 14 tsp paprika

Mix all ingredients and let sit for 20 minutes for chia seeds to absorb the water. Spread the mixture thinly on a baking sheet lined with parchment paper. Bake at 350°F until crispy, around 30-35 minutes. Break into crackers once cooled.

5. Pumpkin Seed Butter

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Pumpkin Seed Butter

A delicious alternative to peanut butter:

  • 2 cups raw pumpkin seeds
  • 1-2 tbsp coconut oil
  • 1 tbsp honey or maple syrup
  • 14 tsp cinnamon
  • Salt to taste

Toast seeds until fragrant, then blend with coconut oil, sweetener, cinnamon, and salt until smooth. Enjoy this spread on toast, with fruit, or as a dip.

6. Pumpkin Seed Soup

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Pumpkin Seed Soup

Warm up with this creamy, yet easy-to-make soup:

  • 1 pumpkin (small or about 2 cups pumpkin puree)
  • 1 onion
  • 2 cloves garlic
  • 3 cups vegetable broth
  • 12 cup heavy cream or coconut milk
  • 12 cup pumpkin seeds for garnish
  • Fresh sage leaves for frying
  • Salt and pepper to taste

Sauté onions and garlic, add pumpkin, then vegetable broth. Simmer until pumpkin is soft, blend until smooth. Stir in cream or coconut milk, season, and garnish with roasted pumpkin seeds and fried sage leaves.

👩‍🍳 Note: If using fresh pumpkin, make sure to roast it beforehand for a deeper flavor.

7. Pumpkin Seed Energy Bars

Health Benefits Of Pumpkin Seeds
Pumpkin Seed Energy Bars

Quick to make and great for on-the-go snacking:

  • 1 cup rolled oats
  • 12 cup pumpkin seeds
  • 13 cup almond butter
  • 14 cup honey or maple syrup
  • 14 cup dried fruit (cranberries, cherries)
  • 14 tsp salt

Mix all ingredients thoroughly. Press into a lined pan, chill until set, then cut into bars. These bars are perfect for hiking, school lunches, or an afternoon pick-me-up.

Fall brings with it the joy of cooking with ingredients that are both seasonal and healthy. These pumpkin seed recipes offer a taste of the season while providing numerous health benefits. From a simple pesto to a nutritious soup, pumpkin seeds can elevate your fall meals, bringing flavor, texture, and nutrition to the table. Whether you're looking to enrich your diet with healthy fats and proteins or simply craving the fall flavors, these recipes are sure to satisfy your culinary and nutritional needs.

Can I use raw pumpkin seeds in these recipes?

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Yes, you can use raw pumpkin seeds in most of these recipes. However, roasting them can enhance the flavor, which is particularly recommended for recipes like granola or crackers where the nuttiness of the seeds can really shine.

Are pumpkin seeds good for health?

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Absolutely, pumpkin seeds are packed with nutrients including magnesium, zinc, iron, and antioxidants. They’re known to promote heart health, support prostate health in men, and can help with sleep due to their tryptophan content.

Where can I find pumpkin seeds?

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Pumpkin seeds are readily available at grocery stores, health food stores, or online. You can also scoop them out from fresh pumpkins during carving season, rinse, dry, and roast them yourself.

Can I substitute pumpkin seeds in these recipes?

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While pumpkin seeds have a unique flavor and nutritional profile, you can substitute them with sunflower seeds or sesame seeds in some recipes. However, the taste and texture might differ slightly.

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