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Side shot of the roasted tamari seeds on the baking tray after roasting.

Roasted Sunflower and Pumpkin Seeds

Easy, salty, Tamari roasted Sunflower and Pumpkin Seeds. Delightfully crunchy, and so tasty they'll have the whole family coming back for more.
5 from 3 votes
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Course: Snack
Cuisine: Vegan
Prep Time: 2 minutes
Cook Time: 12 minutes
Total Time: 14 minutes
Servings: 20
Calories: 58kcal
Author: Yasmin

Equipment

  • Mixing Bowl
  • Large Baking Tray

Ingredients

  • 1 cup Sunflower Seeds hulled
  • 1 cup Pumpkin Seeds Pepitas
  • 2 tablespoon Tamari
US Customary - Metric

Instructions

  • Pre-heat your oven to 170c Fan/190c/375f/Gas 5.
  • Add all ingredients to the mixing bowl and stir well to coat all seeds in the Tamari.
    1 cup Sunflower Seeds, 1 cup Pumpkin Seeds, 2 tablespoon Tamari
    Side by side photos of the seeds and tamari in a glass bowl being stirred with a wood spoon by my toddler.
  • Line your Baking Tray and spread the seeds over evenly with a spoon.
    Side by side photos of my 3 year old spreading the seeds on to a lined baking, tray prior to roasting.
  • Place on the middle shelf of your pre-heated oven and roast for 12-15 minutes, until fragrant and lightly browned.
    Side by side photos of the sunflower and pumpkin seeds before and after roasting
  • Remove from the oven and allow to cool before transferring to your air tight container.

Notes

Don't worry if some of the seeds have stuck together during roasting. Once they cool down they'll separate very easily.

Nutrition

Calories: 58kcal | Carbohydrates: 2g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 54mg | Potassium: 72mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin C: 1mg | Vitamin E: 2mg | Vitamin K: 1µg | Calcium: 7mg | Copper: 1mg | Folate: 17µg | Iron: 1mg | Manganese: 1mg | Magnesium: 41mg | Phosphorus: 85mg | Selenium: 4µg | Zinc: 1mg