This appetizer is packed with nutrients and tastes delicious. Serve this easy to make dip with vegetables or your favorite gluten-free crackers.
Why I love this recipe
This herby sunflower and hemp seed spread is loaded with protein, fiber and healthy fats. All these nutrients come together in this great tasting spread that is easy to make and great as a snack or appetizer. It can be made ahead and travels well in a lunch or as a party favor.
Leftovers are great on their own or tossed in a salad, like my roasted butternut squash and kale salad. You can even add it to pasta for an extra boost of protein.
Noteworthy ingredients
- Raw sunflower seeds are high in protein, minerals and essential fatty acids and add great texture to the spread.
- Hemp seeds are high in protein, containing all 10 essential amino acid and gives it a nutty flavor.
- Fresh dill adds a fresh, grassy, citrusy taste. Switch up the herbs to mint, cilantro, basil or parsley depending on your mood.
See recipe card for all ingredients and quantities.
Instructions
Rinse and drain the sunflower seeds. Place in a bowl with hot water and rest for 20 minutes.
In a small food processor, add the sunflower seeds, hemp, garlic, dill, olive oil and sea salt. Mix until well combined and slightly coarse. Periodically stop and scrape down the sides with a spatula. Finish with a crunchy texture.
Serve with cut vegetables or gluten free crackers.
FAQs
Yes! Just run the ingredients in a food processor until it comes out smooth. This may take a few minutes more. If it remains coarse, just add a splash of water (about 1 tablespoon) to help smooth it out.
Yes! If you want to make a hummus, add a ¼ cup of tahini, 2-3 tablespoons of fresh lemon juice, and filtered water (a tablespoon at a time to thin). Process until smooth. You can also add a can of chickpeas (drained and rinsed) but this is optional.
Equipment
- small food processor (if you only have large then you may consider doubling the ingredients)
- silicone spatula
Storage
Can be made ahead. Store in an airtight container in the fridge for up to 3 days.
These ingredients don't stand up well to freezing.
Recipe
Herby Sunflower and Hemp Seed Spread
Equipment
- 1 small food processor
Ingredients
- 1 cup (234 grams) raw sunflower seeds, soaked in hot water for 20 minutes
- ¼ cup (36 grams) shelled hemp seeds
- 1 clove garlic, minced
- 1 tablespoon olive oil or neutral tasting oil
- 2 tablespoon fresh dill
- ¼ teaspoon fine sea salt
Instructions
- Rinse and drain the sunflower seeds. Place in a bowl with hot water and rest for 20 minutes.
- In a small food processor, add the sunflower seeds, hemp, garlic, dill, olive oil and sea salt. Mix until well combined and slightly coarse. Periodically stop and scrape down the sides with a spatula. Finish with a crunchy texture.
- Serve with cut vegetables or gluten free crackers.
Sarah Jones
This recipe was delicious! I was craving something fresh and light and this ended up being the perfect snack. It kept well over a few days in my fridge and was such an easy and healthy snack. I made it again yesterday and thought I'd try it as a rice replacement in some homemade healthy sushi. Worked perfectly! This is definitely my new go-to.
Jacqui Wilson
I'm so glad you enjoyed it. What a great way to use leftovers!
AM
Looks good but the serving size must be a mistake at 1.5 cups.
Jacqui Wilson
Hello AM, I'm glad you enjoy the sunflower and hemp seed spread, we make it all the time. When the sunflower seeds are soaked in hot water for 20 minutes they absorb water and swell, making them larger in volume. This is why the serving size is indeed about 1.5 cups. Enjoy!
CC
Why do we need to soak the sunflower seeds?
Jacqui Wilson
Hi Cheyenne,
Soaking the sunflower seeds helps them soften and retain water. This keeps the dip moist without too much crunch and helps it stick together as you place it on you cracker or cucumber slices. Hope you enjoy it!