Continuing on with #TNBSoupSzn, I’ve got another delicious, versatile, and satisfying soup garnish for you: spiced pumpkin seeds. This crunchy 5-minute topper calls for just 3 ingredients (aside from oil, salt, and pepper) and I love to keep it in my pantry.
Textural variety in food is something I always pay particular attention to – whether in a recipe I’m developing, a random Tuesday night dinner, or even when ordering off a menu. Having a mixture of different textures is key for satisfying the palate. I find that adding a crunchy element can balance out nearly any meal.
Serving Suggestions
These smoky spiced pumpkin seeds (also known as pepitas) are my go-to for sprinkling on avocado toast, grain bowls, salads, and of course, soups. They’re particularly awesome on creamy pureed soups, like this broccoli-potato one.
Variations
I recommend seasoning toasted pumpkin seeds with a combo of smoked paprika and garlic powder, which gives them a smoky, savory flavor that pairs well with nearly everything. You can also experiment with spices like ground cumin, coriander, fennel, and even curry powder.
Nutrition
Not only are they fun and crunchy, but pumpkin seeds are really good for you, too. They’ve got heart-healthy fats, antioxidants, fiber, and plenty of protein (5 grams in just 2 tablespoons). They’re also loaded with essential minerals, like phosphorus, manganese, magnesium, and iron.
Spiced Pumpkin Seeds
- Cook Time: 5 mins
- Total Time: 5 minutes
- Yield: 1/2 cup 1x
- Category: Garnish
- Method: Stovetop
- Cuisine: n/a
- Diet: Vegan
Description
These spiced pumpkin seeds are the perfect crunchy garnish for toasts, bowls, and soups.
Ingredients
- 1/2 cup raw shelled pumpkin seeds (aka pepitas)
- 1/2 teaspoon extra virgin olive oil
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Pinch of fine sea salt and black pepper
Instructions
- Place the seeds in a small dry skillet over medium-low heat. Toast, tossing frequently to keep the seeds from burning, until they’re fragrant, lightly browned, a little puffed, and making a slight crackling sound, 4 to 5 minutes.
- Turn the heat off, add the oil, and toss to coat. Then season with the paprika, garlic, salt, and pepper, and toss to coat again.
- Cool completely before storing. These seeds will keep in an airtight container in a cool dry place for up to 2 weeks.
Nutrition
- Serving Size: 1 tablespoon
- Calories: 50
- Fat: 4.3 g
- Carbohydrates: 1 g
- Fiber: 0.5 g
- Protein: 2.5 g
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