Ready in minutes these tamari roasted pepitas (shelled pumpkin seeds) are quick and easy to make on the stovetop. They're great sprinkled on salads and grain bowls or by the handful as a snack!
My mom followed a Macrobiotic diet for several years when I was young. So while my friends were eating typical southern dishes, I was being introduced to miso soup, wakame, lentils, and brown rice.
While I'm SO grateful now for that introduction to healthier, plant-based, whole foods, I wasn't fully on board with a lot of the things Mom cooked back then.
But anytime she pulled out the big cast iron skillet to make tamari pumpkin seeds, that was a different story! I loved their rich and salty hit of flavor and crispy crunch.
You only need TWO ingredients to make this recipe. You guess it, tamari and pepitas! And they're ready in just 10 minutes.
Toasting the seeds brings out a richness that's so satisfying, and the salty, umami-rich tamari gives them an almost bacon-like vibe.
How To Toast Pepitas in a Skillet
- Heat a large (12-inch), heavy-bottomed skillet over medium-low heat. Once hot, add the pepitas.
- Stir the seeds occasionally. As soon as they start to pop, stir more frequently so they don't burn. If they're browning too quickly, reduce heat to low.
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- When most of the seeds are golden and have popped/puffed up, it's time to add the tamari. Total cook time will be around 7 to 10 minutes.
- Drizzle 1 tablespoon tamari evenly around the pan, and immediately stir to distribute throughout the seeds. Transfer the pepitas to a plate to cool, then store in an airtight container.
Pumpkin Seed FAQs
Though the names are often used interchangeably, technically "pumpkin seed" is the more broad term and can refer the whole seeds (with the shells still intact) from any variety of pumpkin. Pepitas are from a certain variety and are small green seeds that have had the tough outer shell removed.
Most well-stocked grocery stores carry pepitas. If you have a store similar to Whole Foods or a locally-owned natural foods store near you, they usually have raw pepitas in the bulk bins section. If not, let the store manager know they should carry them! You can also order pepitas/pumpkin seeds online from sites like Amazon, Thrive Market, and Nuts.com.
Yes! If you don't need the recipe to be gluten-free, soy sauce or shoyu can be used. I find tamari to be a bit more complex and rich, though.
These tamari toasted pepitas are an easy and healthy way to level-up the flavor of almost any dish. Sprinkle them on salads, rice, quinoa, potatoes, roasted vegetables, and noodle dishes.
Swap them for the plain toasted pepitas in this autumn bulgur salad for even more depth of flavor. Add them to a savory trail mix, or just enjoy them by the handful.
They're also great in this simple bok choy salad and on top of stuffed sweet potatoes!
More Ways to Use Pumpkin Seeds
Recipe
Tamari Toasted Pepitas
Equipment
Ingredients
- 1 cup raw pumpkin seeds
- 1 tablespoon tamari
Instructions
- Heat a large (12-inch), heavy-bottomed saute pan or cast iron skillet over medium-low heat. Once hot, add pumpkin seeds in a single layer.
- Stir the pumpkin seeds occasionally. Once they begin to pop, stir more frequently so they don't burn. If the seeds are browning too quickly, reduce heat to low.
- Stirring frequently, cook until most of the seeds are golden, 7 to 10 minutes depending on how hot the pan is. Drizzle the tamari around the pan, and immediately stir to distribute.
- Transfer the seeds to a plate to cool. Enjoy now, or store in an airtight container in the refrigerator.
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
Rose_Anne says
So quick and easy, so tasty. Thanks kindly, Lori.