5 Delicious Pumpkin Seed Recipes for Fall

Pumpkin Seed Crusted Chicken Tenders

Welcome the vibrant colors of autumn with a delicious and healthy twist to your typical chicken tenders. By using pumpkin seeds, you not only add a seasonal touch but also enhance the nutritional profile of your dish. Here’s how to make Pumpkin Seed Crusted Chicken Tenders.

• Ingredients:
  • 1 lb chicken tenders
  • 1 cup pumpkin seeds, raw and unsalted
  • 1 egg, beaten
  • 1/2 cup flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • Salt and pepper to taste
  • Oil for frying or non-stick spray for baking
• Preparation Steps:
  1. Preheat your oven to 400°F (200°C) if baking, or heat oil in a pan if frying.
  2. Place the pumpkin seeds in a food processor and pulse until they are the consistency of bread crumbs.
  3. Mix the flour with garlic powder, paprika, salt, and pepper in a shallow dish.
  4. Set up a breading station with three dishes: one with flour mixture, one with beaten egg, and one with the crushed pumpkin seeds.
  5. Dip each chicken tender into the flour mixture, then the egg, and finally coat it thoroughly with the pumpkin seeds.
  6. If baking, place the coated tenders on a baking sheet lined with parchment paper, spray with non-stick spray, and bake for 15-20 minutes or until golden brown and cooked through. If frying, fry until golden brown, about 4 minutes per side.

📌 Note: Pumpkin seeds are a great source of magnesium, iron, and zinc, which can improve your immune system and overall health during the colder months.

Pumpkin Seed Pesto Pasta

Elevate your pasta dishes with a burst of fall flavors using pumpkin seeds in a traditional pesto sauce. Here’s how you can create this flavorful, nutty pesto:

• Ingredients:
  • 2 cups fresh basil leaves, packed
  • 1/2 cup pumpkin seeds
  • 1/2 cup Parmesan cheese, grated
  • 2 garlic cloves
  • 1/2 cup extra virgin olive oil
  • Salt and pepper to taste
  • 1 lb pasta of your choice
• Preparation Steps:
  1. Start by toasting the pumpkin seeds in a dry skillet until they turn golden. This intensifies their flavor.
  2. In a food processor, combine basil, toasted pumpkin seeds, Parmesan cheese, garlic, salt, and pepper. Pulse until well combined.
  3. With the food processor running, slowly stream in the olive oil until the pesto reaches your desired consistency.
  4. Cook pasta according to package instructions until al dente. Reserve some pasta water.
  5. Toss the hot pasta with the pumpkin seed pesto, adding a bit of pasta water to help the sauce coat the noodles.

Serve with a sprinkle of additional Parmesan and some extra pumpkin seeds for texture.

Pumpkin Seed Hummus

A creamy, nutty variation on classic hummus, this recipe uses pumpkin seeds to add a unique twist:

• Ingredients:
  • 1 can of chickpeas, drained and rinsed
  • 1/4 cup pumpkin seeds, roasted and unsalted
  • 1-2 cloves garlic
  • Juice from 1 lemon
  • 2 tbsp tahini
  • 3-4 tbsp olive oil
  • Salt to taste
  • Water or chickpea liquid, as needed
• Preparation Steps:
  1. In a blender or food processor, blend the chickpeas, pumpkin seeds, garlic, lemon juice, and tahini until smooth.
  2. Slowly add olive oil while blending to achieve a creamy consistency.
  3. Adjust the thickness with water or chickpea liquid, blend until you reach your preferred texture.
  4. Season with salt, and taste, adjusting flavors as needed.

This hummus can be served with a drizzle of olive oil and a sprinkle of paprika or extra pumpkin seeds for garnish.

💡 Note: Pumpkin seeds contain antioxidants, which are beneficial in reducing inflammation and boosting your antioxidant defense system.

Pumpkin Seed Brittle

For a sweet treat that captures the essence of fall, try making Pumpkin Seed Brittle. It’s a perfect balance of sweet and crunchy:

• Ingredients:
  • 1 cup granulated sugar
  • 1/2 cup water
  • 1/4 cup light corn syrup
  • 1 cup pumpkin seeds
  • 1 tbsp unsalted butter
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp vanilla extract
• Preparation Steps:
  1. Line a baking sheet with parchment paper or a silicone baking mat.
  2. In a heavy saucepan, combine sugar, water, and corn syrup. Cook over medium heat, stirring occasionally, until the sugar dissolves.
  3. Once dissolved, increase the heat and cook until the mixture reaches 300°F (hard crack stage) on a candy thermometer.
  4. Remove from heat, immediately stir in butter, pumpkin seeds, baking soda, salt, and vanilla extract. Be careful as the mixture will foam.
  5. Quickly pour the mixture onto the prepared baking sheet, spreading it thin with a spatula.
  6. Allow it to cool and harden for about 30 minutes, then break into pieces.

This brittle can be enjoyed as a standalone treat or used to top ice cream or cakes for an added crunch.

Pumpkin Seed Bread

Finish off your fall cooking journey with a nourishing Pumpkin Seed Bread, perfect for breakfast or as a wholesome snack:

• Ingredients:
  • 3 cups all-purpose flour
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1/2 cup granulated sugar
  • 1/2 cup brown sugar
  • 1 cup pumpkin puree
  • 1/3 cup vegetable oil
  • 2 eggs, beaten
  • 1/2 cup milk
  • 1 cup pumpkin seeds
• Preparation Steps:
  1. Preheat your oven to 350°F (175°C) and grease a loaf pan.
  2. In a large bowl, mix flour, baking powder, salt, and both sugars.
  3. In another bowl, combine the pumpkin puree, oil, eggs, and milk.
  4. Add the wet ingredients to the dry ingredients, stirring until just combined. Do not overmix.
  5. Fold in 3/4 cup of pumpkin seeds, reserving the rest for topping.
  6. Pour the batter into the loaf pan, sprinkle the remaining seeds on top, and bake for about 50-60 minutes or until a toothpick comes out clean.

This bread is excellent served warm with a pat of butter, bringing the comforting and hearty essence of autumn into your kitchen.

In summary, these pumpkin seed recipes offer a creative way to incorporate this nutritious and flavorful seed into your fall meals. Whether you’re looking for a savory appetizer, a hearty main course, a healthy snack, or a sweet dessert, pumpkin seeds can elevate your culinary experience with their unique taste and numerous health benefits. They are not only a delight to the palate but also a boost to your diet with their rich content of fiber, vitamins, and minerals.

Can I use pumpkin seeds in sweet dishes?

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Yes, pumpkin seeds are quite versatile. They can be used in sweet dishes like the Pumpkin Seed Brittle or even sprinkled over desserts for added texture and a subtle earthy flavor.

Are pumpkin seeds healthy?

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Absolutely! Pumpkin seeds are packed with nutrients like antioxidants, magnesium, zinc, and healthy fats, which can benefit your heart, immune system, and overall health.

How should I store pumpkin seeds?

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Pumpkin seeds should be stored in an airtight container in a cool, dry place or the refrigerator to keep them fresh and prevent them from going rancid due to their high oil content.

Can I substitute pumpkin seeds in any recipe?

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Yes, you can often substitute pumpkin seeds for other nuts or seeds in recipes, particularly in baking or as a topping. Keep in mind that their flavor is distinct, so the taste of the dish might change slightly.