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

Helen Ridgeway Helen Ridgeway

These Toasted Tamari Seeds are the 8th recipe in my 4 Ingredient Snack series. Full of healthy fats and protein, they are a really quick, low-carb snack to make. Keep a jar in your cupboard for easy, healthy snacking.

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Prep Time 2 minutes mins

Cook Time 5 minutes mins

Total Time 7 minutes mins

Course Snack

Servings 6

Calories 102 kcal

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.

 

*This post contains affiliate links. I may receive a small commission when you purchase through these links (at no extra cost to you). I only endorse products that I personally use or have tested.

Nutrition

Calories: 102kcalCarbohydrates: 2.9gProtein: 4.5gFat: 8.3gSaturated Fat: 1.1gFiber: 1.5g

Keyword roasted seeds, tamari seeds

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