Tamari roasted pumpkin seeds are one of my favorite savory snacks. They can be prepared in 5 minutes and are super healthy. Pumpkin seeds are full of B vitamins as well as vitamins E and K. They provide minerals like phosphorus, magnesium, manganese, iron, copper, and zinc to the diet. They are also a good source of protein and contain tryptophan, which helps promote good sleep and lessens depression.
Pumpkin seeds can be eaten raw (and I often do) but they are also excellent when pan roasted with tamari (a.k.a. soy sauce). Once roasted, I like adding them to salads, sprinkling them on greens and grains, or just eating them straight. I will say that they are particularly tasty when eaten as a movie snack instead of (or in addition to!) popcorn.
Making them is simple and requires only 3 ingredients: raw hulled pumpkin seeds (I use organic), tamari (I use organic and gluten-free), and oil (I use coconut oil, and that’s right, organic).
Here’s how to make them:
- 1 tsp Coconut Oil
- ½ cup Organic Hulled Pumpkin Seeds
- 1 tsp Tamari
- Melt the oil in a cast iron pan over medium low heat.
- Add the pumpkin seeds, stirring frequently to allow even cooking.
- The seeds will start to hiss, sizzle, and crack. After 3-4 minutes of gentle sizzling, remove the pan from the heat.
- Add tamari and stir vigorously to coat evenly.
- Allow to cool for a few minutes before serving.
A few tips:
- Once the first few seeds start to brown, it’s time to remove the pan from the heat.
- Use cast iron if you have it. Here’s the one I use.
- The seeds will not be brown when you turn off the heat. They also won’t crisp up until they’ve cooled, so your typical taste test doesn’t work the same way with this recipe. When in doubt, err on the underdone side.
- These can be dry roasted in the oven without oil if you prefer.
Here’s what I use: