Roasted sunflower seeds make a delicious and nutritious snack - great for nighttime munching or an on-the-go treat.[1] Roasting sunflower seeds is really easy to do and can be done with shells on or off. Read below to find out how!
- Prep time: 15 minutes
- Cook time: 30-40 minutes
- Total time: 45-55 minutes
[Edit]Steps
[Edit]Roasting Sunflower Seeds with the Shells On
- Place 1 cup of unshelled sunflower seeds in a bowl. Pour in enough water to cover the seeds. The sunflower seeds will absorb some of the water, which will prevent them from becoming too dry while roasting.
- Add 1/3 to 1/2 cup of salt. Stir to mix in the salt. Leave the sunflower seeds to soak in the salted water overnight. This will help to infuse the sunflower seeds with a salty flavour.
- Alternatively, if you are in a rush, you can place the sunflower seeds and salted water into a pot and leave to simmer for an hour and a half to two hours.[2]
- If you don't want your sunflower seeds salted, you can skip this step altogether.
- Drain the seeds. Pour off the salted water and pat the seeds dry with some paper towel.
- Preheat the oven to 300ºF/150ºC. Spread the sunflower seeds on a baking sheet lined with parchment paper, in a single layer. Try not to have any of the seeds overlapping.
- Place the seeds in the oven to roast. Roast the seeds for 30 to 40 minutes, until the shells are golden brown. The shells will also develop a slight crack down the middle as they roast. Stir the seeds occasionally, to ensure that they roast evenly on both sides.
- Serve or store. The sunflower seeds can be mixed with a teaspoon of butter while still hot and served immediately. Alternatively, you can leave the seeds to cool on the baking sheet, then store in an airtight container.
[Edit]Roasting Sunflower Seeds with the Shells Removed
- Clean 1 cup's worth of sunflower seeds. Place the shelled seeds in a strainer or colander and rinse with cold water to remove any small debris. Pick out any loose shells or large plant matter.
- Line a baking sheet or baking dish with parchment paper. Preheat the oven to 300ºF/150ºC.[3]
- Spread the seeds on the baking sheet in a single layer. Try not to have any of the seeds overlapping.
- Place in the oven to roast. Roast for 30 to 40 minutes, or until the seeds are brown and crisp. Stir the seeds occasionally to brown evenly on both sides.[4]
- Serve or store. You can serve the hot sunflower seeds immediately, or leave to cool before storing in an airtight container to enjoy later.
- If you like your sunflower seeds salted, sprinkle the seeds with salt while they are still on the baking sheet.
- You can also mix up to a teaspoon of butter with the hot seeds for an extra tasty treat!
[Edit]Seasoning Suggestions
- Choose one of the following seasonings, as you prefer:
- Make spiced sunflower seeds. You can add a delicious sweet and spicy flavor to your sunflower seeds by combining 3 tablespoons of brown sugar, 1 tablespoon of chili powder, 1 teaspoon of ground cumin, 1/2 teaspoon of cinnamon, a pinch of ground cloves, 1/2 teaspoon of cayenne pepper, 3/4 teaspoon of salt and 3/4 teaspoon of dried chili flakes. First toss the hulled sunflower seeds in one beaten egg white (this will help the spices to stick to the seeds) then add the spices and toss to coat. Roast as normal.
- Make ranch flavored sunflower seeds. Ranch seasoning for your sunflower seeds is so easy to make, and provide a deliciously "more-please" snack. Simply mix 3 tablespoons of melted butter with 1 1/2 tablespoons of dry Ranch dressing mix. Toss in the sunflower seeds to coat, then roast as normal.
- Make lime toasted sunflower seeds. These lime flavored sunflower seeds make an excellent addition to salads, noodle dishes and soups. Just toss the hulled sunflower seeds in a mix of 2 tablespoons of fresh lime juice, 2 tablespoons of soy sauce, 1 teaspoon of agave syrup, 1/2 teaspoon of hot chili powder, 1/2 teaspoon of paprika powder and 1/2 teaspoon of canola or olive oil. Roast as normal.
- Make honey roasted sunflower seeds.[5] These make a scrumptious sweet treat, perfect for lunch boxes! Simply melt three tablespoons of honey (which can also be substituted for date syrup or agave nectar) in a small saucepan over a low heat. This should only take a minute. Add in 1 1/2 teaspoons of sunflower oil and 1/2 teaspoon of salt. Toss in the hulled sunflower seeds to coat and roast as normal.
- Make salt and vinegar sunflower seeds. If you're more into savory snacks than sweet treats, this recipe should be right up your alley! All you need to do is toss your hulled sunflower seeds in a tablespoon of apple cider vinegar and a teaspoon of salt and roast as normal.
- Make sweet cinnamon sunflower seeds.[6] Adding a little ground cinnamon to your sunflower seeds is so easy to do and is sure to satisfy cinnamon lovers cravings. Just toss your sunflower seeds in a 1/4 teaspoon of cinnamon, 1/4 teaspoon of coconut oil and 1/4 teaspoon of artificial sweetener for a sweet treat that won't pile on the calories.
- Try other simple seasonings. There are tons of other seasonings you can try, either in combination or on their own. If you're looking for a really quick fix, just try adding a 1/4 teaspoon of any of the following to your sunflower seeds before roasting: Cajun seasoning, dry barbecue seasoning, garlic powder or onion powder. You could also try drenching your roasted sunflower seeds with melted chocolate for a really flavor-blessed snack!
[Edit]Video
[Edit]Tips
- Coating the sunflower seeds in tamari is delicious too![7]
- The seeds can also be roasted at 325ºF/160ºC for 25-30 minutes.[8]
- Sunflower seeds contain about as much vitamin E as olive oil.[9]
[Edit]Warnings
- Be aware that any time you roast seeds or nuts that you diminish their nutritional value somewhat as some vitamins, minerals and antioxidants are less heat tolerant. Try to enjoy the sunflower seeds in their raw state from time to time.
[Edit]Things You'll Need
- Roasting dish or baking sheet/tray
- Parchment/baking paper
- Bowl or saucepan
[Edit]Related wikiHows
- Eat Sunflower Seeds
- Make Lay's Chips with Sunflower Oil
- Grow a Sunflower in a Pot
- Sprout Sunflower Seeds
[Edit]References
[Edit]Quick Summary
- ↑ https://time.com/5416869/are-sunflower-seeds-healthy/
- ↑ https://www.simplyrecipes.com/recipes/roasted_in_shell_sunflower_seeds/
- ↑ https://extension.illinois.edu/hortihints/0108c.html
- ↑ https://www.simplyrecipes.com/recipes/roasted_in_shell_sunflower_seeds/
- ↑ http://www.pennilessparenting.com/2012/03/homemade-honey-roasted-sunflower-seeds.html
- ↑ https://www.superhealthykids.com/recipes/honey-roasted-cinnamon-sunflower-seeds-with-peach-sorbet/
- ↑ https://www.lettyskitchen.com/how-to-make-tamari-roasted-sunflower-seeds/
- ↑ http://www.food.com/recipe/roasted-salted-sunflower-seed-98828
- ↑ Susanna Lyle, Fruit and Nuts, p. 237, (2006), ISBN 1-86953-621-5
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