Tamari Seed Mix – Quick Tasty Vegan Snack

Anna Mapson - Goodness Me Nutrition
Prep Time:20min.
Seeds are generally cheaper than nuts, and can make a great vegan snack because they contain lots of goodness.


handful of nuts (e.g. hazelnuts and cashews)
handful of pumpkin seeds
handful of sunflower seeds
sprinkle of sesame seeds
2 tbsp tamari


Mix the tamari with the seeds and nuts in a bowl until they are well coated in the sauce.
Heat a frying pan and add mixture, spreading it evening across the pan and keep on stirring.
When seeds begin to pop and start to dry out take off the heat.
Allow to cool and transfer to an airtight container.
Will keep in air tight box for 7 days.

Why I like this meal

Seeds are not eaten enough in my opinion, and are prefect for a vegan snack! They are generally cheaper than nuts, but are as good a source of protein, healthy fats and fibre as nuts. 

Pumpkin seeds are high in zinc, which is needed for immune health. Seeds also contain good fibre levels and healthy fats, mostly Omega 6 which help to keep us fuller for longer.

You might have heard you need to reduce your omega 6 fats, or worry about a ratio of omega 3 to omega 6, but there is no evidence that intake of omega 6 is bad for us. In fact there are plenty of studies showing that omega 6 is actually good for us, even when in vegetable or seed oils. 

How to eat this vegan snack

This seed mix can be sprinkled on salads or just eaten as a snack on the go. 

I’d love to know if you’ve given this a go, let me know how you got on – info@goodnessme-nutrition.com