These Toasted Tamari Seeds are one of the simplest snack ideas.
They only have 4 ingredients, but they really pack a nutritional punch!
You can eat by the handful as an easy snack or sprinkle on your favourite salads and soups to up the flavour and nutrition.
Nutritional highlights:
✅Rich in plant-based protein – with over 4g of protein per small handful.
✅High in essential minerals – naturally rich in zinc, magnesium and iron.
✅Source of healthy fats –unsaturated fats that support heart health and help with the absorption of fat-soluble vitamins.
✅Naturally rich in fibre – supporting digestion and gut health, while also keeping you full.
Here are some simple ways to use tamari roasted seeds:
- Sprinkle over soups: they add a savoury crunch and an extra nutrient boost.
- Top salads: great with most salads, grain bowls or slaws for extra texture and flavour.
- Finish roasted veg: scatter over traybakes or roasted veg just before serving.
- Mix into stir-fries: toss through at the end for an umami boost.
- Top hummus or dips: a simple way to elevate them.
- Add to rice or quinoa bowls: works well with most rice bowl.
- Snack straight from the jar – an easy, satisfying savoury snack
Storage and Shelf Life
These toasted tamari seeds store well in the jar. They will last for a couple of weeks.
They can also be frozen. Make sure to cool completely first.
Recipe Tips
The recipe is very customisable – swap the seeds for nuts or change which seeds you use.
If preferred, you can also use soy sauce or coconut aminos rather than tamari.
Toasted Tamari Seeds
Ingredients
- ⅓ cup pumpkin seeds (40g)
- ⅓ cup sunflower seeds (40g)
- ¼ cup sesame seeds (35g)
- 2 tbsp tamari
Instructions
- Add all the ingredients to a small non-stick frying pan on a medium heat. Keep stirring until the seeds soak up the tamari and they become light brown and crispy. This should only take about 5 minutes. If your pan is non-stick you may need a tsp or two of olive oil.
- Once ready, remove from the heat and leave to cool in the pan.
- Store in an airtight container or jar.
Notes
- You can vary the seeds you use, just keep the quantities similar.
- If preferred, you can use soy sauce or coconut aminos instead of tamari.
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