Herby Sunflower and Hemp Seed Spread

Name: Herby Sunflower and Hemp Seed Spread
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Cuisine: American
Ingredients: 1 cup (234 grams) raw sunflower seeds, soaked in hot water for 20 minutes; 1/4 cup (36 grams) shelled hemp seeds; 1 clove garlic, minced; 1 tablespoon olive oil or neutral tasting oil; 2 tablespoon fresh dill; 1/4 teaspoon fine sea salt

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This appetizer is packed with nutrients and tastes delicious. Serve this easy to make dip with vegetables or your favorite gluten-free crackers.

sunflower and hemp spread in pewter and glass bowl with a dill sprig all on a white napkin on a wood board

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Why I love this recipe
Noteworthy ingredients
Instructions
FAQs
Equipment
Storage
Recipe

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

ingredients for herby sunflower and hemp spread

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.

Ingredients for sunflower and hemp seed spread in a small blue food process not yet processed

Serve with cut vegetables or gluten free crackers.

FAQs

Can this be made into a sunflower butter?

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.

Can this be made into a sunflower hemp hummus?

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.

sunflower and hemp seed spread in a glass and pewter dish with slices of cucumber with spread on top by the side

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