Tamari Roasted Sunflower Seeds
Transform your snacking routine with these irresistibly savory Tamari Roasted Sunflower Seeds, a quick and nutritious treat bursting with bold umami flavor. Made with just three simple ingredients—raw sunflower seeds, gluten-free tamari, and a touch of olive oil—this recipe is ready in under 20 minutes, making it perfect for busy days. Each seed is perfectly roasted to golden perfection, delivering a crunchy, satisfying bite that’s rich in plant-based protein and essential nutrients. Whether enjoyed as a standalone snack, sprinkled over salads, or added to trail mix, these tamari sunflower seeds are a versatile and healthy option. Plus, they’re naturally gluten-free, vegan, and easy to store, making them an ideal guilt-free snack for all occasions.
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Recipe Information
Ingredients
- 1 cup Raw sunflower seeds
- 2 tablespoons Tamari (gluten-free soy sauce)
- 1 teaspoon Olive oil
Instructions
Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper for easy cleanup.
In a medium-sized mixing bowl, combine the raw sunflower seeds, tamari, and olive oil. Stir well to ensure the seeds are evenly coated.
Spread the coated sunflower seeds in a single layer on the prepared baking sheet, making sure they are not overlapping for even roasting.
Bake in the preheated oven for 12-15 minutes, stirring the seeds halfway through to promote even roasting. Keep a close eye during the last few minutes to prevent burning.
Once the sunflower seeds are golden brown and fragrant, remove them from the oven and let them cool completely on the baking sheet. They will crisp up further as they cool.
Transfer the cooled sunflower seeds to an airtight container for storage. They can be kept at room temperature for up to 2 weeks.
Nutrition Facts
Calories |
179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 471 mg | 20% | |
| Total Carbohydrate | 6.6 g | 2% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 0.4 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 21 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 248 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
