Vegan spicy roasted pumpkin seeds

Vegan spicy roasted pumpkin seeds with paprika, garlic powder and soy sauce: well spiced, quick to make and pleasantly savoury as a snack or topping.

At a glance

• Serves 2
• Prep time: 2 min
• Cooking time: 8 min
• Total time: 10 min
• Calories: 250 kcal per serving
• Protein: 12 g
• Fat: 20 g
• Carbs: 4 g

Ingredients

• 150 g pumpkin seeds
• ½ tsp paprika
• 1 pinch of garlic powder
• 1 tbsp soy sauce (or tamari for gluten-free)

Method

You’ll need: frying pan

1. Check the pumpkin seeds briefly and put them in a dry frying pan. Toast them over a medium heat until fragrant and they start to pop slightly.
2. Add the paprika and garlic powder and mix everything quickly. Only toast the spices briefly so they don't turn bitter.
3. Pour the soy sauce or tamari over the pumpkin seeds and stir well straight away. That way the seasoning coats the seeds evenly.
4. Keep toasting the pumpkin seeds until the liquid has evaporated and they look dry and aromatic. Then take the pan off the heat.
5. Let the roasted pumpkin seeds cool briefly. As the steam escapes, they become even crunchier.
6. Serve warm, or sprinkle lukewarm over salad, soup or roasted veg.

Good to know

Sometimes it's the simple, salty little things that bring the most joy. These roasted pumpkin seeds are spicy, crunchy and wonderfully easy.

Swaps

Soy sauce → coconut aminos (milder, often less salt) Paprika → smoked paprika (more roasted flavour without oil) Garlic powder → finely grated fresh garlic (fresher flavour) Pumpkin seeds → walnuts, roughly chopped (more omega-3 fatty acids)

Allergens

Soy sauce and tamari contain soya, and classic soy sauce often contains gluten too. For children, small, well-chewed portions make sense, and the ingredients are usually considered fine during pregnancy, as long as they're well tolerated and handled hygienically.

Frequently asked questions

Which minerals are pumpkin seeds especially known for?

Pumpkin seeds are mainly known for magnesium, zinc and iron. They also contain smaller amounts of potassium and phosphorus.

Does paprika contain relevant nutrients?

Paprika provides carotenoids and, depending on quality, small amounts of other plant compounds. As only a little is used here, its nutritional contribution is fairly small.

How well do people tolerate garlic powder?

Many people are fine with small amounts. If you have a sensitive stomach or IBS, though, garlic and garlic powder can cause discomfort because of their natural FODMAPs.

What's the difference between soy sauce and tamari in terms of ingredients?

Both mainly provide salt and fermented soya components. Tamari usually contains less or no wheat and often tastes a little rounder and stronger.

Do pumpkin seeds provide omega-3 fatty acids?

Pumpkin seeds mainly contain omega-6 and monounsaturated fatty acids. Omega-3 is only present in much smaller amounts.

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