How many calories are in this seed mix?

One serving, which is about 1/4 of a small katori or 20-22 grams, contains approximately 125 calories, making it an excellent low-calorie, nutrient-dense snack.

How do I store this mix?

Store the completely cooled seed mix in an airtight container at room temperature. It will stay fresh and crunchy for up to two weeks.

Can I use salted seeds?

It is best to use raw, unsalted seeds for this recipe. This allows you to control the sodium content and the final flavor, especially since black salt has a unique taste.

Home / Recipes / indian / Sunflower Pumpkin Seed Mix

indianEasyveganvegetariangluten freedairy free

Sunflower Pumpkin Seed Mix

RATING

0.0/5

TASTE SCORE

8/10

A simple, crunchy, and savory roasted seed mix. Packed with nutrients and lightly spiced with cumin and black salt, it's the perfect healthy snack to curb hunger pangs and support overall wellness.

PREP

COOK

SERVES

1 SERVING

128 cal

SERVINGS

INGREDIENTS

For 4 servings

40 gsunflower seeds · raw, unsalted40 gpumpkin seeds · raw, unsalted1 tspvegetable oil1 tspcumin powder1 pinchturmeric powder1 pinchblack salt · kala namak1 pinchred chili powder · optional

NUTRITION · PER SERVING

128

CALORIES · 1 SERVING

Protein5g · 16%

Carbs4g · 13%

Fat11g · 77%

Fiber2g

Sugar0g

Saturated fat1g

Cholesterol0mg

Sodium38mg

Potassium157mg

Phosphorus184mg

How we calculate →

METHOD · 4 STEPS

1
Roast the seeds.
- Heat a heavy-bottomed pan over low-medium heat.
- Add the sunflower and pumpkin seeds to the dry pan.
- Roast for 5-7 minutes, stirring frequently, until they are fragrant, lightly golden, and make a gentle popping sound.
TIPKeep the heat low and stir constantly to ensure the seeds roast evenly without burning.
2
Toast the spices.
- Push the seeds to one side of the pan.
- Add the oil to the empty side, followed by the cumin powder and turmeric powder.
- Stir the spices in the oil for about 30 seconds until they become aromatic.
3
Combine and season.
- Mix the toasted spices with the seeds until everything is well coated.
- Turn off the heat.
- Sprinkle the black salt and optional red chili powder over the seeds.
- Toss everything together one last time.
Cool completely before storing.
Spread the seed mix on a plate in a single layer to cool down. This is crucial for them to become and stay crispy. Once at room temperature, transfer to an airtight container.

PRO TIPS

What to keep in mind.

4 tips from the recipe — small details that make a real difference to the final dish.

1
Ensure seeds are completely cool before storing in an airtight jar, otherwise, they will lose their crunchiness.
2
Do not add salt while roasting, as it can draw out moisture and make the seeds less crisp.
3
Feel free to add other seeds like flax seeds or sesame seeds for more variety and nutrients.
4
This mix can be sprinkled over salads, yogurt, or oatmeal for an extra crunch.

QUESTIONS?

Frequently asked questions

Yes, it's very healthy. It is rich in healthy fats, protein, fiber, and essential minerals like magnesium, zinc, and selenium, which are beneficial for heart health, immunity, and thyroid function.

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EXPLORE

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Sunflower Pumpkin Seed Mix

For 4 servings

Roast the seeds.

Toast the spices.

Combine and season.

Cool completely before storing.