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BreakfastLow carb, high fatVegetarianKetogenicVeganNuts & seeds€

Creamy Sunflower Seed Herb Spread

Name: Creamy Sunflower Seed Herb Spread
Prep time: 13 min
Cook time: 5 min
Total time: 18 min
Yield: 4
Ingredients: 150 g Seeds, sunflower seed kernels, dry roasted, without salt; 1 small Onions, yellow, raw; 1 clove Garlic, raw; 2 tbsp Oil, olive, extra virgin; 1 tsp Lemon juice, raw; 2 tbsp NUTRITIONAL YEAST; 1 bunch Parsley, fresh; 0.5 tsp Salt, table, iodized; 1 pinch Spices, pepper, black; 50 ml Water

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 time13 min

Cook time5 min

Total time18 min

Servings4

Recipe

Seeds, sunflower seed kernels, dry roasted, without salt150 gOnions, yellow, raw1 smallGarlic, raw1 cloveOil, olive, extra virgin2 tbspLemon juice, raw1 tspNUTRITIONAL YEAST2 tbspParsley, fresh1 bunchSalt, table, iodized0.5 tspSpices, pepper, black1 pinchWater50 ml

PanHigh-power blender or immersion blenderStrainer

Per servingTotal

Calories:317.4 kcal1269.6 kcal

Protein:11.4 g45.7 g

Carbohydrates:11.4 g45.6 g

Fiber:4.8 g19.1 g

Water:36.9 ml147.6 ml

Fat:25.8 g103.1 g

Micronutrients

Sugar:2.2 g8.6 g

Saturated fat:3.1 g12.5 g

Cholesterol:0 mg0 mg

Sodium:254.1 mg1016.5 mg

Potassium:485 mg1940.1 mg

Calcium:41.2 mg164.6 mg

Iron:2 mg7.8 mg

Magnesium:54.1 mg216.4 mg

Zinc:2.1 mg8.4 mg

Phosphorus:444.8 mg1779.2 mg

Vitamin C:12.7 mg50.6 mg

Vitamin A:31.6 µg126.4 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Soak the sunflower seeds in water beforehand for at least 8 to 12 hours. After soaking, rinse them thoroughly under running water and drain.
2In 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.
3Place the drained seeds, sautéed onion and garlic, remaining oil, lemon juice, nutritional yeast flakes, salt, and pepper into a blender.
4Blend 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.
5Finally, 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.