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    Home » Recipes » Appetizers / Small Bites

    Published: Sep 27, 2017 · Modified: Sep 15, 2023 by Willow Moon · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases.

    Tamari Pumpkin and Sunflower Seeds

    Jump to Recipe Pin

    These easy Tamari Pumpkin and Sunflower Seeds are a great addition to trail mix or a salad. Tamari elevates raw seeds to a whole new level!

    Tamari Pumpkin and Sunflower Seeds in a bowl.

    Oh, how I love easy recipes! These Tamari Pumpkin and Sunflower Seeds are one of those recipes. They literally take a few minutes to make.

    My favorite way to use these is in a salad. They add a crunchy savory bite. Tamari, onion powder, and garlic powder elevate plain raw pumpkin and sunflower seeds to a whole new level.

    They are also great for vegan travel food for road trips and going on hikes. Add them to a trail mix for a savory element.

    If you've never had tamari before, it is a soy sauce from Japan. It is a by-product of miso and is made with no or very little wheat, making it a great choice for people who cannot tolerate gluten. It is said to have a darker color and richer flavor than the common Chinese soy sauce.

    It adds an umami flavor to whatever you add it to. I use it a lot in my cooking, especially Asian-inspired dishes like Crispy Teriyaki Tofu. I've also used it to add a salty rich flavor to recipes like Tofu Bacon.

    It is one of my favorite flavors to marinate tofu in. If you are someone who thinks they don't like tofu, it might be because you haven't had it prepared the right way. My Tofu Bacon recipe might surprise you.

    Or, if you prefer something more indulgent, then maybe Baked Tofu Bites might be more to your liking. They are crispy on the outside, and soft on the inside.

    As you can tell, I am a big fan of tofu and hate the bad rap it gets. So if I can convince people to at least give it a shot, then my work here is done.

    Did you know that tofu can also be made into Chocolate Pudding?

    Jump to:
    • ❤️ Why You'll Love Them
    • 🧾 Ingredients
    • 🔪 Instructions
    • 👩🏻‍🍳 Recipe FAQs
    • Other Vegan Snacks
    • 📋 Recipe
    • 💬 Comments

    ❤️ Why You'll Love Them

    • They add an umami flavor to anything you add them to.
    • They work great in a salad or trail mix, and they taste great by themselves.
    • They are done in minutes.

    🧾 Ingredients

    • Raw pumpkin seeds and sunflower seeds: I used raw pumpkin seeds and sunflower seeds because you will be toasting them.
    • Tamari: I used low-sodium gluten-free tamari because I like to control the amount of sodium. You could also use soy sauce, liquid aminos, or coconut aminos.
    • Onion powder: Adds a salty onion flavor.
    • Garlic powder: Adds a concentrated pungent garlic flavor.

    This is an overview of the ingredients. To see the full list of ingredients with measurements and instructions, see the recipe card at the bottom of this post.

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    🔪 Instructions

    Step 1: Add pumpkin seeds and sunflower seeds to a pan. Toast them for a few minutes.

    Step 2: Add the rest of the ingredients. Cook for a few minutes longer, until the tamari is dissolved.

    Tamari Pumpkin and Sunflower Seeds in a bowl.
    Tamari Pumpkin and Sunflower Seeds close up.

    👩🏻‍🍳 Recipe FAQs

    What is a substitute for tamari seeds?

    You can use soy sauce, liquid aminos, or coconut aminos in place of the tamari in this recipe.

    Does tamari need to be refrigerated?

    You can store tamari in a cool dark place when unopened. Once you open it, store it in the refrigerator to keep it fresh longer.

    Other Vegan Snacks

    • Maple Chipotle Cashews
      Maple Chipotle Cashews
    • Sesame Tamari Almonds
      Sesame Tamari Almonds
    • Rosemary Walnuts
      Rosemary Walnuts
    • Candied Pumpkin Pie Spice Pecans
      Candied Pumpkin Pie Spice Pecans

    If you tried this Tamari Pumpkin and Sunflower Seeds Recipe or any other recipe on my website, please leave a ⭐️ star rating and let me know how you like it in the 💬 comments below. I love hearing from you!

    📋 Recipe

    Tamari Pumpkin and Sunflower Seeds
    Pin
    Print SaveSaved!
    5 from 2 votes

    Tamari Pumpkin and Sunflower Seeds

    These easy Tamari Pumpkin and Sunflower Seeds are a great addition to trail mix or a salad. Tamari elevates raw seeds to a whole new level!
    Course Appetizer
    Cuisine Asian inspired
    Prep Time 5 minutes minutes
    Cook Time 6 minutes minutes
    Total Time 11 minutes minutes
    Servings 4
    Calories 146kcal
    Author Willow Moon
    Prevent your screen from going dark

    Ingredients

    • ½ cup raw pumpkin seeds
    • ½ cup raw sunflower seeds
    • 1 tablespoon low sodium gluten free tamari
    • ¼ teaspoon onion powder
    • ¼ teaspoon garlic powder
    US Customary - Metric

    Instructions

    • Toast pumpkin seeds and sunflower seeds in a pan over medium heat for 2-3 minutes. Add tamari, onion powder, and garlic powder and cook 2-3 minutes longer, until tamari is dissolved.
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    Nutrition

    Calories: 146kcal | Carbohydrates: 4g | Protein: 6g | Fat: 12g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 253mg | Potassium: 182mg | Fiber: 1g | Sugar: 0g | Vitamin C: 0.2mg | Calcium: 17mg | Iron: 1.7mg

    *Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.

    More Easy Vegan Appetizers

    • Almond Bacon in a mason jar.
      Almond Bacon
    • Soy Curls Jerky in two mason jars.
      Soy Curls Jerky
    • Benedictine Tea Sandwiches on a plate.
      Benedictine Tea Sandwiches
    • Dehydrated Pizza Crackers
      Dehydrated Pizza Flaxseed Crackers

    Reader Interactions

    Comments

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      Recipe Rating




    1. kristal says

      October 03, 2017 at 11:22 pm

      I just got into making different salads at home when I am needing a quick snack. I was tired of having plain salads.

      Reply
      • Willow Moon says

        October 04, 2017 at 8:14 am

        There are so many ways to make them! There's no reason to be bored with your salad, right!

        Reply
    2. Joanie @ One Dish Kitchen says

      September 29, 2017 at 5:25 am

      I love adding nuts and seeds to salads. I can't wait to make up a batch of these flavorful seeds to snack on.

      Reply
      • Willow Moon says

        September 30, 2017 at 9:34 am

        Thanks Joanie!

        Reply
    3. Denay DeGuzman says

      September 28, 2017 at 10:52 pm

      These Tamari pumpkin seeds and sunflower seeds look so delicious! What a wonderful seasonal treat. I'd love to snack on a handful of them, or add them to a green salad for extra texture and flavor.

      Reply
    4. Amanda | Maple Alps says

      September 28, 2017 at 1:12 pm

      I would love to add these to my next salad! So simple and tasty!

      Reply
      • Willow Moon says

        September 30, 2017 at 9:33 am

        Thanks Amanda!

        Reply

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    I've been vegan for 23 years and
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