How to Roast Sunflower Seeds for Flavor

Add flavor to your sunflower seeds by roasting them with seasonings.

Tiny sunflower seeds are packed with a cholesterol-free source of healthy polyunsaturated fats, minerals and vitamins. This concentrated source of energy was consumed by Native Americans for generations. You can find raw sunflower seeds either in the shells or hulled at farmer's markets, health food stores and on the Internet. When you roast the sunflower seeds at home, you get to choose the flavor and intensity of spices. Like bread, the seeds taste best freshly made. This flavor cannot be replicated by packaged sunflower seeds, which grow stale over time. Adapt the seasonings based on your personal preferences to make this snack your new favorite.

Things You'll Need

• 2 cups raw, hulled sunflower seeds
• Skillet
• 2 tbsp. soy sauce
• ½ tsp. cumin powder
• ½ tsp. chile powder
• 2 cups raw sunflower seeds in shells
• Baking pan
• 2 tsp. melted butter or vegetable oil
• Seasoned salt or popcorn seasoning mixture to taste

Instructions

Skillet-Roasted Hulled Sunflower Seeds

1. Combine the raw, hulled sunflower seeds with the soy sauce, cumin powder and chile powder in a skillet over medium-low heat.

2. Toast the seeds for 15 to 20 minutes, stirring the entire time.

3. Transfer the seeds to paper towels to cool for 10 minutes.

4. Store leftovers in an airtight container.

Oven-Roasted Sunflower Seeds In Shells

1. Heat the oven to 300 degrees Fahrenheit.

2. Spread the raw sunflower seeds in the shells in a single layer in a baking pan.

3. Roast the seeds in the oven at 300 degrees Fahrenheit for 30 to 40 minutes or until the shells become crisp.

4. Toss the warm seeds with the melted butter or vegetable oil and seasoned salt or popcorn seasoning to taste.

5. Cool the seeds on paper towels before eating. Bite into a sunflower seed to break the shell. Spit out the shell and eat the seed.

Tips & Warnings

• Look for popcorn seasoning near the popcorn in your supermarket or on the spice aisle.

• Seasoned salt is available in most supermarkets in the spice section.

References

• Washington State Univeristy Clark County Extension: Sunflowers
• Vegetarian Resource Group - Vegetarian Journal: Vegan Munchies
• Iowa State University Extension: Sunflowers