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Roasted sunflower seeds make a delicious and nutritious snack - great for nighttime munching or an on-the-go treat. [1] X Research source 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
Steps
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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.
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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] X Research source
- If you don't want your sunflower seeds salted, you can skip this step altogether.
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Drain the seeds. Pour off the salted water and pat the seeds dry with some paper towel.
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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.
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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.
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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.
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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.
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Line a baking sheet or baking dish with parchment paper. Preheat the oven to 300ºF/150ºC. [3] X Research source
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Spread the seeds on the baking sheet in a single layer. Try not to have any of the seeds overlapping.
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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] X Research source
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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!
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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 (29.6 ml) of fresh lime juice, 2 tablespoons (29.6 ml) 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] X Research source 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] X Research source 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.
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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!
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Community Q&A
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QuestionHow can I make them dill-pickle flavored?Community AnswerUse pickle juice in place of the salted water to soak them in.
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QuestionWhy were the insides of my seeds all shriveled up?Community AnswerIf all your seeds are "shriveled up," it indicates that either the flower wasn't pollinated (not likely) or the flower head was harvested before the seeds developed (most likely). Ensure that the back of the flower head is yellowish and that all of the green on the face of the flower head has dried to brown as the shells will develop ahead of the seeds inside.
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QuestionDo I have to boil and disinfect raw sunflower seeds before giving them to my pet bird to eat?Community AnswerNo, as most birds are used to eating raw sunflower seeds.You can wash the sunflower seeds first, however.
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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.Thanks
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Things You'll Need
- Roasting dish or baking sheet/tray
- Parchment/baking paper
- Bowl or saucepan
References
- ↑ 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
About This Article
Article Summary
X
To roast sunflower seeds, place about 1 cup (135 g) of unshelled sunflower seeds in a bowl. Pour in enough room-temperature water to completely cover the seeds, then mix in about 1/3 cup (90 g) of salt. Let the seeds soak in the saltwater overnight, then drain them and pat them dry with a paper towel. Spread the seeds out evenly on a baking tray lined with parchment paper and preheat your oven to 300° F (150° C). Roast the seeds in the oven for 30 to 40 minutes, or until the white parts of the shells turn golden brown. Stir the seeds occasionally to help them cook evenly. Mix a spoonful of butter into the seeds and serve them hot. If you’d rather save them for later, let them cool and then transfer them to an airtight container. Keep reading for tips on seasoning the seeds!
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Reader Success Stories
- "The packet of sunflower seeds my husband planted did not run true to the pack's content notes: medium flowers up to 24" high. The 10' giants that grew--with a few smaller plants between--cried out for kitchen use. Thanks for salted seed guidance." ..." more
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"The packet of sunflower seeds my husband planted did not run true to the pack's content notes: medium flowers up to 24" high. The 10' giants that grew--with a few smaller plants between--cried out for kitchen use. Thanks for salted seed guidance."
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"I purchase my sunflower seeds already shelled raw from our local Whole Foods, and I never thought about how much extra stuff might be in the seeds until I read that I should rinse it through a colander. Was really surprised to find out how much."
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"This is my first attempt at roasting sunflowers, and I love the salted recipe. I will be doing more roasting. Thank you."
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"The seasoning ideas for sunflower seeds were great, even though I do not roast, but dehydrate, my foods. Thanks."
"I warmed up my sister's cold apartment with the oven while I fixed this snack. Love the spiced flavor!"
