Don’t throw away those seeds. They're not only tasty with soups and salads and a convenient snack, they're also a superfood; very rich in zinc. They contain plant compounds known as phytosterols, and free-radical scavenging antioxidants, which can give your health an added boost. Here's a recipe to preserve them and make them super tasty. This recipe is part of the #PumpkinRescue.


  1. To prepare the pumpkin seeds for roasting you have to remove all pumpkin flesh. We would recommend putting all pumpkin seeds into a colander, running them under water and separating the seeds from the stringy stuff which then goes into the compost while the remaining seeds.

  2. When the pumpkin seeds are clean, they can then be simmered. Follow the ratio of 2 cups of water and one tablespoon of salt per ½ cup of pumpkin seeds and then place the seeds and the salt water in a saucepan over a medium heat. 

  3. Simmer the pumpkin seeds in the water for 10 minutes, then drain off the water.

  4. Preheat the oven to 200°C and prepare a baking tray with a baking sheet brushed with olive oil. 

  5. Spread the seeds out evenly in a single layer on the tray and bake at the top of the oven until the seeds begin to brown (5-20min) - the time will depend on the oven and the size of the seeds so keep an eye on the oven to avoid them burning. 

  6. When ready let them cool on a rack before serving or storing so they retain their crunch. Remove shells before eating.