Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin seeds | 260 g | Sweet, Astringent, Bitter · Heating |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Prepare the pumpkin seeds and dry the surfaces well.
- Toss with the olive oil, cumin seeds, and rock salt.
- Spread in one layer on a wide tray.
- Roast until hot and lightly crisp, turning midway so the edges color evenly.
- Serve warm in a modest portion.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international roasted-snack adaptation)
Cumin Roasted Pumpkin Seeds is roasted rather than deep-fried and is best served warm. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Cumin Roasted Pumpkin Seeds
| Nutrient | Per 100g | Per Serving (1 serving (47g)) |
|---|---|---|
| Energy (Calories) | 570 kcal | 271 kcal |
| Protein | 27.8 g | 13.2 g |
| Total Carbohydrates | 10.2 g | 4.9 g |
| Dietary Fiber | 5.6 g | 2.7 g |
| Total Sugars | 1.3 g | 0.6 g |
| Total Fat | 51.3 g | 24.4 g |
| Calcium | 52.2 mg | 24.8 mg |
| Iron | 8.79 mg | 4.17 mg |
| Magnesium | 543.9 mg | 258.4 mg |
| Phosphorus | 1130.1 mg | 536.8 mg |
| Potassium | 757 mg | 360 mg |
| Sodium | 552 mg | 262 mg |
| Zinc | 7.18 mg | 3.41 mg |
| Copper | 1.23 mg | 0.59 mg |
| Manganese | 4.18 mg | 1.99 mg |
| Selenium | 8.6 µg | 4.1 µg |
| Vitamin C | 1.8 mg | 0.9 mg |
| Vitamin A (RAE) | 1.6 µg | 0.8 µg |
| Vitamin E | 35.49 mg | 16.86 mg |
| Vitamin K | 10.5 µg | 5.0 µg |
| Thiamin (Vitamin B1) | 0.26 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.07 mg |
| Niacin (Vitamin B3) | 4.60 mg | 2.18 mg |
| Vitamin B6 | 0.14 mg | 0.06 mg |
| Folate (DFE) | 53.0 µg | 25.2 µg |
| Choline | 57.8 mg | 27.4 mg |
