Yakisoba with vegetables, fried noodles served with colourful vegetables Vegetable Yakisoba Shogayaki with mirin, chicken marinated in soy sauce, served with sesame seeds and spring onions Shogayaki with Mirin Achari paneer tikka grilled paneer pieces seasoned in yoghurt marinade, served with fresh coriander and lemon Achari Paneer Tikka Yorkshire pudding with rosemary, served fresh Yorkshire Pudding with Rosemary Fish Vatapá with ginger, with coconut milk and nuts Fish Vatapá with Ginger Classic version of tulumba, soaked in syrup and served fresh Classic Tulumba Prebiotic leek and pumpkin pie, a delicious savoury pie with pumpkin and leek filling Prebiotic leek & pumpkin pie Menestra with broccoli, pasta and vegetables served in a rich sauce Menestra with broccoli and pasta Tinda sabzi, spicy tinda Indian style, served with rich spices and fresh coriander Spiced tinda masala Chocolate Sandesh, sweet Indian dessert, decorated with chocolate and pistachios Chocolate Sandesh Prebiotic leek and curd cheese fritters golden brown, served Prebiotic leek and curd cheese fritters Milanesa napolitana with ham rich cheese tomato sauce and crispy breading Milanesa napolitana with ham Manakish with leeks served with sesame seeds Manakish with leeks Chicken Kabsa, spiced rice garnished with toasted almonds Chicken kabsa Galaktoboureko with kataifi pastry, decorated with rich creamy filling and pistachios. Galaktoboureko with Kataifi Pastry Cheese Dhokla served as golden brown, cheesy pieces with fresh spices Cheese dhokla Gluten-free cannoli pastries served sprinkled with sugar Gluten-free cannoli Prawn Açorda, fresh bread pieces with prawns, garlic and parsley Prawn açorda Avial with sweet potato and coconut milk, fresh coriander Avial with sweet potato Curry dish with yellow ackee fruit and chickpeas Jamaican ackee & chickpea curry Yakisoba with vegetables, fried noodles served with colourful vegetables Vegetable Yakisoba Shogayaki with mirin, chicken marinated in soy sauce, served with sesame seeds and spring onions Shogayaki with Mirin Achari paneer tikka grilled paneer pieces seasoned in yoghurt marinade, served with fresh coriander and lemon Achari Paneer Tikka Yorkshire pudding with rosemary, served fresh Yorkshire Pudding with Rosemary Fish Vatapá with ginger, with coconut milk and nuts Fish Vatapá with Ginger Classic version of tulumba, soaked in syrup and served fresh Classic Tulumba Prebiotic leek and pumpkin pie, a delicious savoury pie with pumpkin and leek filling Prebiotic leek & pumpkin pie Menestra with broccoli, pasta and vegetables served in a rich sauce Menestra with broccoli and pasta Tinda sabzi, spicy tinda Indian style, served with rich spices and fresh coriander Spiced tinda masala Chocolate Sandesh, sweet Indian dessert, decorated with chocolate and pistachios Chocolate Sandesh Prebiotic leek and curd cheese fritters golden brown, served Prebiotic leek and curd cheese fritters Milanesa napolitana with ham rich cheese tomato sauce and crispy breading Milanesa napolitana with ham Manakish with leeks served with sesame seeds Manakish with leeks Chicken Kabsa, spiced rice garnished with toasted almonds Chicken kabsa Galaktoboureko with kataifi pastry, decorated with rich creamy filling and pistachios. Galaktoboureko with Kataifi Pastry Cheese Dhokla served as golden brown, cheesy pieces with fresh spices Cheese dhokla Gluten-free cannoli pastries served sprinkled with sugar Gluten-free cannoli Prawn Açorda, fresh bread pieces with prawns, garlic and parsley Prawn açorda Avial with sweet potato and coconut milk, fresh coriander Avial with sweet potato Curry dish with yellow ackee fruit and chickpeas Jamaican ackee & chickpea curry
Pumpkin seeds, hulled and in shell, in wooden bowls
Pumpkin Seeds – Edible Green Seeds for Culinary Use

Pumpkin Seeds: Green Gold for Your Plate – Healthy and Versatile

Ingredients Nuts and Seeds

Description

Pumpkin seeds are the edible seeds of the pumpkin (Cucurbita pepo), long consumed for their nutritive value. They are greenish in hue, possessing a mild nutty flavour and a crisp texture. A remarkably versatile ingredient, they can be enjoyed raw, roasted, tossed into salads, or baked into pastries. The hulled (shell-less) variety is most common, though the shell-on version is also popular as a snack.

Pumpkin seeds are a veritable nutrient powerhouse: rich in protein, fibre, healthy fats, and numerous vitamins and minerals such as magnesium, zinc, phosphorus, and iron. Thus, they are an excellent choice for health-conscious diets.

Beneficial Effects of Pumpkin Seeds

Through their magnesium and zinc content, they support immune system function and heart health. The antioxidants and unsaturated fatty acids found within aid in regulating cholesterol levels, whilst fibre supports digestion. Pumpkin seeds are particularly renowned for their prostate-protecting effects, often recommended to men for preventative care.

Due to their high protein content, they are a valuable component of vegetarian and vegan diets. Additionally, their blood sugar stabilising effects are well recognised.

Culinary Opportunities

  • Sprinkled on Salads: Roasted for a crunchy texture.
  • In Muesli and Granola: An excellent breakfast component.
  • Atop Cream Soups: As a garnish and flavour enhancer.
  • Pumpkin Seed Butter or Paste: Can be prepared at home.
  • In Bakery Goods: Mixed into bread or rolls, or sprinkled on top.

Storage: Store in a cool, dry place away from light, in an airtight container to prevent rancidity.

Pumpkin seeds are a flavour-rich and nutrient-abundant seed that rightfully deserve a place in a balanced diet.

Recipes with this Ingredient

Golden fried tofu fritters on a plate Main Courses

Vegan tofu 'cod' fritters
Spinach quinoa Buddha bowl with avocado Salads

Spinach quinoa Buddha bowl with avocado
Roasted cauliflower and quinoa Buddha bowl with lime Salads

Roasted cauliflower and quinoa Buddha bowl with lime
Beetroot and quinoa Buddha bowl with toasted seeds Salads

Beetroot & Quinoa Buddha Bowl with Toasted Seeds
Avocado fried tofu with pomegranate Salads

Crispy tofu salad with avocado & pomegranate
Roasted pumpkin soup with toasted seeds served Soups

Roasted pumpkin soup with toasted seeds