Umami Seed Crunch
the go-to crunchy topping I sprinkle on everything
In a recent newsletter, Low Lift Ways to Add Nutrients to Snacks and Meals, I mentioned the seed crunch I keep on hand, my go-to sprinkle of salty, mineral-rich goodness. It goes on salads, roasted vegetables, soups, dips, avocado toast, scrambled eggs, really whatever needs a little texture.
Pumpkin, sunflower, and sesame seeds are all good sources of magnesium, non-heme iron, and zinc. Sesame seeds have the added benefit of calcium.
Quinoa is a complete protein with all 9 amino acids as well a source of iron, zinc, mangesium, and folate.
I like to pulse all of the seeds together to create a crumbly texture before folding in the quinoa and seasoning with tamari, olive oil, and about a tablespoon or two of whatever seasoning blend I’m feeling (this can be switched up).
Here is the full recipe —
Umami seed crunch
Makes 1 1/2 cups
Ingredients
1/3 cup raw pepitas
1/3 cup raw sunflower seeds
1/4 cup hemp seeds
2 tablespoons black sesame seeds
2 tablespoons white sesame seeds
1/3 cup cooked an cooled quinoa*
2 tablespoons tamari
1 tablespoon olive oil
1 tablespoon seasoning of choice (Italian seasoning blend, zaatar, furikake, taco seasoning, ranch seasoning, etc.)
*if you don’t want to use quinoa, just swap with another 1/3 cup of pepitas or sunflower seeds
How to:
1. Preheat oven to 350˚F. Line a sheet tray with parchment paper.
2. Add the pepitas, sunflower seeds, hemp seeds, white and black sesame seeds to the bowl of a food processor. Pulse about 10 times until the larger seeds are mostly broken down and the mixture appears “dusty”.
3. Transfer the processed seeds to a medium bowl and add the quinoa, tamari, olive oil, and seasoning blend. Mix well to ensure the entire mixture is moistened.
4. Spread into an even layer on the prepared sheet tray.
5. Bake for 25 minutes, mixing once halfway through.
6. Cool completely on the sheet tray to crisp up completely.
7. Store in an airtight container in a cool, dark place for up to a month.