Roasted Sunflower and Pumpkin Seeds
A quick and healthy snack featuring crunchy roasted sunflower and pumpkin seeds, lightly seasoned with tamari. High in protein, fiber, and good fats, this oven-roasted treat is perfect for snacking, lunchboxes, or meal prep.
Equipment
- 1 mixing bowl
- 1 large baking tray
- 1 Spoon for stirring
- Parchment paper or baking liner
Ingredients
- 1 cup hulled Sunflower Seeds
- 1 cup Pumpkin Seeds Pepitas
- 2 tablespoons Tamari
Instructions
- Preheat the Oven: Begin by preheating your oven to 170°C fan / 190°C conventional / 375°F / Gas mark 5. Preheating ensures that the seeds roast evenly and develop a beautiful golden-brown color. Position your oven rack in the middle so the seeds get uniform heat without burning on the bottom or top.
- Prepare the Mixing Bowl: Take a large mixing bowl and ensure it is completely dry. Moisture can cause the seeds to steam instead of roast, which may make them less crunchy. Having a sufficiently large bowl also allows for easy tossing of the seeds without spilling.
- Combine the Seeds and Tamari: Measure 1 cup of hulled sunflower seeds and 1 cup of pumpkin seeds (pepitas) and place them into the mixing bowl. Add 2 tablespoons of tamari. Using a spoon or spatula, gently stir the seeds to coat them evenly with the tamari. Make sure every seed has a thin layer of the sauce, as this will enhance flavor and help the seeds brown during roasting.
- Prepare the Baking Tray: Line a large baking tray with parchment paper or a baking liner. This prevents sticking and makes cleanup easy. Spread the tamari-coated seeds evenly over the tray in a single layer. Avoid crowding or piling seeds on top of each other; even spacing allows for uniform roasting and maximum crunch.
- Roast the Seeds in the Oven: Carefully place the baking tray on the middle rack of your preheated oven. Roast the seeds for 12–15 minutes. Halfway through, open the oven and gently shake the tray or stir the seeds to ensure even browning. Keep a close eye on them, as seeds can go from golden to burnt quickly. You’re looking for a light golden-brown color and a fragrant, nutty aroma.
- Cool the Roasted Seeds: Once roasted, remove the tray from the oven using oven mitts. Allow the seeds to cool completely on the tray. As they cool, they will crisp up even more. Avoid tasting immediately, as the seeds will be hot and the tamari can stick to your teeth.
- Store or Serve: After cooling, transfer the roasted seeds into an airtight container or jar. They can be stored at room temperature for up to 2 weeks or in the fridge for longer freshness. Enjoy as a standalone snack, sprinkle over salads, or add to your favorite trail mix.
Notes
- Ensure seeds are completely dry before roasting; any moisture can cause steaming instead of crisping.
- Spread seeds in a single layer on the baking tray to allow even roasting and prevent burning.
- Keep a close watch during the last few minutes of roasting, as seeds can go from golden to overdone very quickly.
- Allow seeds to cool completely on the tray before transferring them to a container; this helps them crisp up perfectly.
- Don’t worry if a few seeds stick together; they will separate easily once cooled.
