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Pumfu Recipes – Easy Kitchen Guide

Last Updated on November 24, 2023

Pumfu is a traditional snack in India, popularly known as “pumpkin seed fried”. This dish is usually made with hulled raw pumpkin seeds and served as an appetizer or as a side dish. 

The seeds are first lightly roasted on the stovetop and then coated with brown sugar and sea salt to give it that sweet, nutty flavor.

Pumfu is crunchy and delicious, making it a perfect snack for any occasion. It is getting very popular in the USA and other countries as a healthy snack option. The taste is also unique and you can control the level of sweetness according to your preference. It is a vegan dish, gluten-free, and packed with nutrition.

pumfu recipes

What Is Pumfu?

It is crunchy and full of nutrition, making it an ideal snack for any occasion. Also, it is a vegan dish and gluten-free. You can also control the level of sweetness according to your preference. The sweet and savory flavor of pumfu makes it a great snack for kids, adults, and health-conscious individuals.

Besides, it has many benefits such as improving digestive health, providing energy, and boosting the immune system. It is also an excellent source of dietary fiber, iron, magnesium, and essential fatty acids. In this article, we’ll explore what pumfu is and how to make it in the comfort of your home.

Where Did I First Try Pumfu?

I first tried pumfu at a small restaurant in Kerala, India. This snack was served as an appetizer before the main course. The pumpkin seeds were roasted to perfection and lightly coated with brown sugar and salt.

It had a delightfully sweet, nutty flavor which I found very pleasing. After this experience, pumfu has become my go-to snack whenever I am looking for something crunchy and delicious.

I prefer to make it at home, as it is a healthier option. Everyone should give it a try and see how they like it. It is so simple and quick to make, you’ll never want to buy any pre-made snacks again!

So let’s get started with the recipe of pumfu.

You can also checkout the following appetizer Recipe :
pumfu recipes pin

Ingredients

Pumpkin Seeds: Pumpkin seeds are the primary ingredient for making Pumfu. The hulled raw pumpkin seeds should be used and have to be fresh, so that it gives a good crunch and flavor.

Brown sugar: Brown sugar adds sweetness to the pumfu recipe and makes it a perfect savory snack.

Vegetable oil: Vegetable oil helps to fry the pumpkin seeds and also helps to bring out the flavor.

Sea salt: Sea Salt is a must in any recipe as it enhances the flavor of the food. A pinch of salt is all that is needed for this recipe.

Directions

Step 1

Start off by washing the pumpkin seeds in cold water and draining them completely.

Step 2

Add a tablespoon of vegetable oil to a pan on medium heat. Once heated add the washed and drained pumpkin seeds.

Step 3

Keep stirring the pumpkin seeds for about 5 minutes until they are lightly browned. (This will give out a nutty flavour)

Step 4

Now add the brown sugar and pinch of sea salt. Stir everything together until the sugar is melted and the pumpkin seeds get evenly coated.

Step 5

Once done, transfer the mixture to an oven-safe tray lined with baking paper. Bake in preheated oven for about 15 minutes at 350 degrees Fahrenheit.

Step 6

Serve once cooled down and enjoy your homemade pumfu.

Cooking Tips

  • To get a crunchier texture, fry the pumpkin seeds for about 10 minutes on medium heat before adding sugar and salt.
  • You can also add some other spices such as black pepper or cumin powder if you want a nice kick of flavor.

What Ingredients Can I Replace or Substitute While Making It?

If you are looking for vegan substitutions, then use agave syrup instead of the brown sugar and melted coconut oil instead of vegetable oil.

Also, if you don’t have pumpkin seeds, you can substitute them with pepitas (also known as raw green pumpkin seeds).

pumfu recipes

Pumfu Recipes

Pumfu is crunchy and delicious, making it a perfect snack for any occasion. It is getting very popular in the USA and other countries as a healthy snack option. The taste is also unique and you can control the level of sweetness according to your preference. It is a vegan dish, gluten-free, and packed with nutrition.
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Author: Lori Walker, MS, RD
Course: Appetizer
Cuisine: American
Prep Time: 8 hours
Cook Time: 30 minutes
Chilling time: 8 hours
Total Time: 16 hours 30 minutes
Calories: 364kcal

Equipment

  • 1 Oven
  • Oven safe tray
  • Baking Paper

Ingredients

  • Vegetable oil coating the pumpkin seeds evenly and helping them roast to perfection, ensuring a crisp and golden exterior while preserving the seeds’ natural flavors. The oil adds a subtle richness and helps the seasonings adhere to the seeds, creating a flavorful and satisfying snack.
  • Sea salt enhancing the overall flavor of the pumpkin seeds by adding a savory and slightly briny note, balancing the sweetness and adding depth to the taste.
  • Brown sugar sprinkled over the pumpkin seeds, caramelizing during the roasting process and creating a rich and toasty sweetness that complements the nuttiness of the seeds.
  • 1/2 lb of raw hulled pumpkin seeds providing a crunchy and nutritious snack packed with earthy and nutty flavors, adding a delightful texture and a hint of natural sweetness.

Instructions

  • Start off by washing the pumpkin seeds in cold water and draining them completely.
  • Add a tablespoon of vegetable oil to a pan on medium heat. Once heated add the washed and drained pumpkin seeds.
  • Keep stirring the pumpkin seeds for about 5 minutes until they are lightly browned. (This will give out a nutty flavour)
  • Now add the brown sugar and pinch of sea salt. Stir everything together until the sugar is melted and the pumpkin seeds get evenly coated.
  • Once done, transfer the mixture to an oven-safe tray lined with baking paper. Bake in preheated oven for about 15 minutes at 350 degrees Fahrenheit.
  • Serve once cooled down and enjoy your homemade pumfu.

Notes

  • To get a crunchier texture, fry the pumpkin seeds for about 10 minutes on medium heat before adding sugar and salt.
  • You can also add some other spices such as black pepper or cumin powder if you want a nice kick of flavor.
Keyword: Pumfu, Pumfu Recipes

Nutrition Information

Pumpkin Seeds are high in protein, dietary fibre and contain various vitamins and minerals. They are a good source of magnesium, iron, zinc and vitamin E.

The total energy value of the recipe is approximately 375 kcal per serving. It also contains 6g of protein, 22g of carbohydrates and 20g of fat per serving.

How to Store Leftover Pumfu?

Once cooled down, store any leftover pumfu in an airtight container. It can be stored in the refrigerator for up to two weeks or frozen for up to three months. If you freeze it, it’s best to defrost it overnight before consuming.

FAQs

Can pregnant women eat this? 

Yes, pregnant women can eat pumfu as it is a healthy snack. However, supplements such as folic acid should be taken if needed during pregnancy.

Can I use other nuts instead of pumpkin seeds?

Yes, you can certainly use other nuts such as sunflower seeds or almonds instead of pumpkin seeds. Also, you can use different sweeteners such as honey or maple syrup instead of brown sugar.

Is this snack healthy?

Yes, pumfu is a very healthy snack as it is low in calories and contains nutrients such as protein, dietary fibre, minerals and vitamins.

Is pumfu a vegan snack?

Yes, it is a vegan snack if you substitute the brown sugar with an appropriate substitution and vegetable oil with coconut oil.

Wrapping Up

Making homemade pumfu is a fun and easy way to enjoy pumpkin seeds! It has a delicious savory flavor and makes for a great snack or appetizer. Not only is it low in calories, but it also contains various vitamins and minerals that are beneficial for your health. 

With a few simple ingredients, you can make homemade pumfu in no time! We hope this guide has been helpful to you in making the perfect pumfu dish.

Please share this recipe with your friends and family to enjoy a healthy snack! Enjoy Pumfu-ing. Thank you. 

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My name is Lori Walker. I’m a registered dietitian, food blogger and food enthusiast. I share easy healthy, delicious recipes on my blog and review necessary kitchen items. The recipes I share take less… Read more

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