How to Roast Sunflower Seeds
User Reviews
5
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Cook Time
10 mins
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Total Time
10 mins
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Servings
18 servings (2 tbsp each)
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Calories
110 kcal
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Cuisine
American
How to Roast Sunflower Seeds
Description
To roast sunflower seeds, preheat the oven to 350°F and spread the raw seeds in a single layer on a parchment-lined baking sheet. Roast for 10 to 15 minutes, stirring occasionally, until they develop a light brown color and fragrant aroma. Alternatively, seeds can be roasted on the stove in a dry skillet over medium heat for 5 to 10 minutes, stirring frequently to prevent burning. Cooling the seeds after roasting allows flavors to settle and prevents overcooking.
Properly roasted sunflower seeds offer a versatile crunchy snack or garnish. Storing them in a covered container in a pantry keeps them fresh for 3 to 4 months. For longer storage up to 1 year, freezing is recommended. This roasting method intensifies the natural seed flavor without added salt or oils, providing a simple foundation for seasoning if desired.
Ingredients
- 12 ounces sunflower seeds 2 1/4 cups, raw
Instructions
To roast sunflower seeds in the oven:
- Preheat oven to 350 degrees. Line a rimmed baking sheet with parchment paper or foil for easy cleanup.
- Arrange sunflower seeds a single layer on prepared baking sheet. Roast until lightly browned and fragrant, stirring occasionally, about 10 to 15 minutes.
- Remove from oven and cool before storing covered in the pantry for 3 to 4 months. Freeze for up to 1 year.
To roast sunflower seeds on the stove:
- In a medium skillet over medium heat, heat sunflower seeds until lightly browned and fragrant, stirring occasionally, about 5 to 10 minutes.
- Remove from skillet and cool before storing covered in the pantry for 3 to 4 months. Freeze for up to 1 year.
Nutrition Information
Show DetailsNutrition Facts
Serving: 18servings (2 tbsp each)
Amount Per Serving
Calories 110 kcal
% Daily Value*
| Calories | 110kcal | 6% |
| Carbohydrates | 4g | 1% |
| Protein | 4g | 8% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 2mg | 0% |
| Potassium | 122mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 9IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 15mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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