Roasted pumpkin seeds are an excellent source of protein. A single one-ounce serving of pumpkin seeds delivers 7 grams of protein to keep you feeling energized and satisfied. They are also a good source of dietary fiber, and minerals such as iron, potassium and magnesium.
When making your Halloween pumpkin lanterns this year don’t just throw away everything you scrape out, as you can make a delicious soup and a crunchy snack from what you were about to throw away!
Curried Pumpkin Soup
2 tbsp olive oil
2 onions, finely chopped
1kg pumpkin flesh cut into chunks
700ml vegetable stock or chicken stock
150ml double cream
- Heat 2 tbsp olive oil in a large saucepan , then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured.
- Add 1kg pumpkin or squash, cut into chunks, to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.
- Pour 700ml vegetable or chicken stock into the pan and season with salt and pepper. Bring to boil, then simmer for 10mins until squash is soft.
- Pour the cream into the pan and gentley bring back to boil.
- Puree the soup with a hand blender and serve.
Roasted Salt and Pepper Pumpkin Seeds
- Thoroughly wash the pumpkin seeds removing any flesh still attached.
- Pat the seeds dry with a clean tea towel or kitchen paper, then place in a bowl.
- Pour a tablespoon of olive oil over the seeds and season well with salt and pepper.
- Spread evenly across a large baking sheet before roasting at 180C/gas 4 for about 8-10 minutes.