Pumpkin seeds: emblematic seed of Mexican cuisine

What is it?

Pepitas are the edible seeds of the different species of Mexican pumpkin (Cucurbita pepo, Cucurbita argyrosperma and Cucurbita moschata), domesticated in Mesoamerica more than 8,000 years ago. They are distinguished by their elongated, flat shape and dark green colour when shelled, and by their toasted-nut flavour with sweet, buttery notes. In Mexican cuisine they are a base ingredient of green and red pipianes, of Yucatecan sikil pak, of Puebla pepita sweets, of cocada and of countless salsas, breads and drinks such as horchata de pepita. Their consumption is widespread throughout the country, with specialised regions in Yucatán, Puebla, Oaxaca and Tlaxcala. They are one of the oldest and most representative seeds of the Mexican culinary repertoire, passed down from generation to generation since the Mesoamerican Formative period.

Origin and history

The cultivation of pumpkin is one of the pillars of the Mesoamerican milpa, alongside maize and beans, forming the agricultural triad known as the three sisters. Archaeobotanical remains in the Guilá Naquitz cave, Oaxaca, date the consumption of pepitas to approximately 8,000 BC, according to archaeologist Kent Flannery. Fray Bernardino de Sahagún, in the Florentine Codex, describes multiple culinary and medicinal uses of pumpkin and its seeds. The gob.mx portal, through SADER, notes that Mexico maintains the world's greatest genetic diversity of pumpkins, with five domesticated species. Larousse Cocina documents the origin of pepita pipián in pre-Hispanic cuisine as a thick sauce made with ground seeds, chilli and water, without dairy or animal fats. Yucatecan cuisine preserves sikil pak, a spread of pepita and roasted tomato described in the Diccionario maya Cordemex. Modern industrialisation has made it possible to produce virgin pumpkin seed oil, nutritionally comparable to olive oil.

Characteristic ingredients

Pepitas are obtained by drying and toasting the seeds extracted from ripe pumpkins. In Mexico there are varieties with shell (pipiana) and without shell (calabaza de Castilla and de huevo). The traditional process requires washing and drying the seeds, toasting them on a comal with salt until golden and keeping them in airtight containers. For green pipián, toasted pepitas are ground with green tomato, serrano chilli, coriander, hoja santa or radish leaves, onion and garlic, thickening the stew without the need for flours. For Yucatecan pepita sweet they are ground with piloncillo and shaped into traditional figures. Nutritionally, according to the USDA and SADER, 100 g of pepita provide 30 g of protein, 49 g of unsaturated fats, 18 g of fibre, magnesium, zinc, iron and tryptophan, which positions them as a superfood. They are sold toasted with salt and lime as a snack, in bakeries as an ingredient for ringed breads, and as a base for green mole, ayocote and polvorones in regions of central and southern Mexico.

Cultural significance

Pepitas are a symbol of dietary continuity between pre-Hispanic Mesoamerica and contemporary Mexican cuisine, included in the Traditional Mexican Cuisine dossier inscribed by UNESCO in 2010 as Intangible Cultural Heritage. Their cultivation in the milpa system is a model of sustainable agriculture promoted by SADER and by organisations such as ANEC and MASAGRO-CIMMYT. The national pumpkin fair, held in Tochimilco (Puebla), brings together producers and traditional cooks who keep recipes such as papadzul and green pipián alive. Economically they represent important income for Maya, Zapotec and Nahua indigenous communities, where their local sale exceeds imported oils. Researchers at INIFAP study criollo variants for germplasm conservation. Chefs such as Margarita Carrillo and Patricia Quintana have taken pepita pipián to international haute cuisine menus, while toasted pepita is one of the Mexican artisanal products with the greatest global demand, exported as a healthy and vegan snack.

Frequently asked questions

What do toasted pepitas taste like?

Toasted pepitas have a deep nutty flavour with buttery, sweet and slightly bitter notes, similar to that of hazelnut or toasted almond. The salt and chilli powder common in their street preparation enhance their umami. When ground into pipián they acquire a creamy, herbal and vegetal profile from the combination with chillies and fresh leaves.

What is the difference between pepita and pepita pelada?

Pepita is the whole seed with shell, typical of the pipiana type, toasted and eaten shell and all. Pepita pelada or pepita verde is the inner seed without shell, characteristic of varieties such as calabaza de Castilla, used ground in pipianes, sikil pak, salsas and sweets. Both are nutritious, but the peeled one is processed more quickly in culinary preparations.

What are pepitas nutritionally good for?

Pepitas are rich in vegetable protein (30 g/100 g), unsaturated fats, magnesium, zinc, iron and tryptophan. They provide dietary fibre, cucurbitin with an antiparasitic effect, and antioxidants such as vitamin E. They are a useful food for athletes, vegan diets and to improve cardiovascular and prostate health, according to studies by INNSZ and the Autonomous University of Chapingo.

Where do pepitas come from?

They are native to Mesoamerica, where the pumpkin was domesticated more than 8,000 years ago at sites such as Guilá Naquitz, Oaxaca. Mexico preserves the world's greatest genetic diversity of pumpkins, with notable production in Yucatán, Puebla, Tlaxcala, Oaxaca, Morelos and the Bajío. They are part of the milpa, a traditional agricultural system declared agrifood heritage by SADER.