SnacksLow carbVegetarian€
Creamy Sunflower Seed Herb Spread
Prepare a nutritious herb spread made from sunflower seeds, an excellent vegan alternative to classic pâtés. This healthy recipe is rich in vitamin E and ideal for an energizing breakfast or snack.
Prep time
13 min
Cook time
5 min
Total time
18 min
Servings
4
Recipe
Seeds, sunflower seed kernels, dry roasted, without salt
150 gOnions, yellow, raw
1 smallGarlic, raw
1 cloveOil, olive, extra virgin
2 tbspLemon juice, raw
1 tspNUTRITIONAL YEAST
2 tbspParsley, fresh
1 bunchSalt, table, iodized
0.5 tspSpices, pepper, black
1 pinchWater
50 mlPer servingTotal
Calories:314.8 kcal1259 kcal
Protein:11.2 g44.8 g
Carbohydrates:10.9 g43.7 g
Fiber:4.5 g18.1 g
Water:30.3 ml121.3 ml
Fat:25.7 g102.9 g
Micronutrients
Sugar:2.1 g8.3 g
Saturated fat:3.1 g12.5 g
Cholesterol:0 mg0 mg
Sodium:249.9 mg999.7 mg
Potassium:443.7 mg1774.7 mg
Calcium:30.9 mg123.4 mg
Iron:1.5 mg6 mg
Magnesium:50.4 mg201.5 mg
Zinc:2 mg8.1 mg
Phosphorus:440.5 mg1761.9 mg
Vitamin C:2.7 mg10.7 mg
Vitamin A:0 µg0.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Soak the sunflower seeds in water beforehand for at least 8 to 12 hours. After soaking, rinse them thoroughly under running water and drain.
2
In a pan with a spoonful of oil, sauté the chopped onion over low heat until translucent and slightly sweet. Toward the end, add the chopped garlic to release its aroma.
3
Place the drained seeds, sautéed onion and garlic, remaining oil, lemon juice, nutritional yeast flakes, salt, and pepper into a blender.
4
Blend all the ingredients until smooth. If the spread is too thick, gradually add water (a spoonful at a time) until you reach the desired creamy texture.
5
Finally, stir in the finely chopped fresh herbs. Store the spread in a sealed jar in the refrigerator, where it will stay fresh for up to 4 days.
Nutritional benefits
Thanks to its high content of vitamin E and magnesium, this spread supports muscle recovery and contributes to healthy skin.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.