Sunflower Pumpkin Seed Mix
A crunchy, lightly spiced mix of sunflower and pumpkin seeds roasted to golden perfection. This nutritious Indian-style snack comes together in minutes with simple pantry spices and a touch of ghee. Perfect for tea time or as a guilt-free munch between meals.
For 4 servings
- prep · ~1 min
Measure and prep the seeds.
Measure out the sunflower seeds and pumpkin seeds. Keep them ready along with all the spice powders.
TIPMake sure the seeds are completely dry for the best crunch. - roast · ~5 min
Dry roast the seeds.
1.Heat a heavy bottom pan over low-medium heat.2.Add the sunflower seeds and pumpkin seeds together.3.Dry roast for 4-5 minutes, stirring continuously, until they turn golden and start popping slightly.4.Transfer the roasted seeds to a plate and set aside.TIPKeep the heat low to avoid burning the seeds from the outside while staying raw inside. - temper · ~1 min
Make the tempering.
1.In the same pan, add the ghee and let it melt over low heat.2.Add the curry leaves and let them crackle and crisp up for about 30 seconds.3.Switch off the flame immediately so the spices don't burn.TIPCurry leaves will splutter, so stand back slightly when adding them to hot ghee. - mix · ~2 min
Toss the seeds with spices.
1.Add turmeric powder, red chili powder, cumin powder, black pepper, and salt to the warm pan with ghee.2.Stir the spices into the ghee for 10 seconds to bloom them in the residual heat.3.Immediately add the roasted seeds back into the pan.4.Toss everything together vigorously for 1-2 minutes until the seeds are evenly coated.TIPMixing off the flame prevents the ground spices from burning and turning bitter. - rest · ~10 min
Cool the seed mix completely.
Spread the seasoned seed mix on a plate or tray and let it cool to room temperature. It will get crispier as it cools.
TIPDo not store while warm or it will lose its crunch and become chewy. - serve
Serve or store the crunchy seed mix.
Once cooled, transfer to an airtight container. Serve as a snack with tea or sprinkle over salads and yogurt.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For even roasting, use a heavy-bottom pan and stir continuously without walking away.
- 2Curry leaves will splutter in hot ghee; stand back or partially cover the pan.
- 3Cool the seed mix completely before storing to lock in its crunch and prevent sogginess.
- 4Bloom the ground spices in the warm ghee off the heat for just 10 seconds to release aroma without burning.
- 5Make ahead and store in an airtight container at room temperature for up to 2 weeks.
- 6If seeds start popping too aggressively, lower the heat immediately to avoid scorching.
Adapt it for your goals.
Low-oil
Skip the tempering step and instead toss the dry-roasted seeds directly with spice powders and a squeeze of lemon juice for oil-free crunch.
chaat styleChaat-style
After roasting, toss in a pinch of chaat masala, amchur (dried mango powder), and a little sugar for a sweet-sour-spicy twist.
savory sweetSavory-sweet
Add a teaspoon of honey or maple syrup during the tempering step along with the spices for a lightly glazed, sweet-savory seed mix.
garlickyGarlicky
Add 2-3 thinly sliced garlic cloves to the ghee before the curry leaves and let them turn golden for a pungent, aromatic variation.
nut freeNut-free
This recipe is naturally nut-free, making it a safe snack for those with tree nut allergies; just ensure all spice powders are from uncontaminated sources.
Why this is on our healthy list.
Rich in Healthy Fats
Sunflower and pumpkin seeds provide heart-friendly unsaturated fats and vitamin E, supporting skin health and reducing inflammation.
High in Plant-Based Protein
Each serving delivers a solid dose of protein from seeds, making this a satisfying snack that helps maintain energy levels.
Good Source of Magnesium
Pumpkin seeds are especially rich in magnesium, which supports muscle function, nerve health, and restful sleep.
Antioxidant-Rich Spices
Turmeric and black pepper together provide curcumin and piperine, compounds known for their anti-inflammatory and antioxidant properties.
Zinc for Immunity
Pumpkin seeds are a natural source of zinc, an essential mineral for immune system support and wound healing.
Frequently asked questions
It's best to start with raw seeds, as pre-roasted ones can easily burn during the second roasting step and may already be salted, throwing off the seasoning balance.
