The sunflower plant is an annual native North American plant that provides edible seeds. In the 18th century, the sunflower become a popularized cultivated plant. Sunflower seeds are normally eaten has a healthy snack and are rich in vitamins and minerals. Sunflower seeds are a great source of iron, protein, fiber, magnesium and zinc.

Things You'll Need

Sort the sunflower seeds to get rid of dirt and other particles. Add water to a bowl with the sunflower seeds, then wash thoroughly.

Remove the sunflower seeds from the hull, before you begin your preparation. If you prefer, you can cook them in the hull (shell).

Pour 2 cups or more of water (depending on how much sunflower seeds you are cooking) in a pot. Add a teaspoon of olive oil. Tip 1 teaspoon of salt, and add season for flavor.

Cover the pot and cook the sunflower seeds, on medium-high for about 20-30 minutes or until the seeds are tender.

Strain the water from the sunflower seeds, using a strainer. Place the sunflower seeds on a tray to cool. Serve as a snack or serve with toss salad.


  • For more flavor, soak the sunflower seeds for one or two hours in herbs and spices before cooking.