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    Eat Fresh Glow » Recipes » Appetizers and Snacks

    Herby Sunflower and Hemp Seed Spread

    Published: Nov 26, 2021 · Modified: Feb 8, 2023 by Jacqui Wilson · This post may contain affiliate links

    Jump to Recipe

    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
    Jump to:
    • 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

    Sunflower seed dip in a pewter and glass dish with cucumbers and a spoon.

    Herby Sunflower and Hemp Seed Spread

    5 from 2 votes
    This sunflower and hemp seed appetizer is packed with nutrients and tastes delicious. Serve this easy to make dip on vegetables or your favorite gluten-free crackers.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time20 mins
    Cook Time5 mins
    Total Time25 mins
    Servings: 16
    Calories: 75kcal

    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.

    Notes

    Store in an airtight container in the fridge for up to 3 days. Can be made ahead. 
    Leftovers are great on their own or tossed in a salad or pasta for extra protein.

    Nutrition

    Serving: 1tablespoons | Calories: 75kcal | Carbohydrates: 2g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 37mg | Potassium: 55mg | Fiber: 1g | Sugar: 0.2g | Calcium: 11mg | Iron: 1mg
    nutritional values are estimates only
    Author: Jacqui Wilson
    Course: Appetizer
    Cuisine: American
    Diet: Gluten Free, Vegan
    Keyword: dip, hemp seeds, hummus, spread, sunflower seeds

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    Reader Interactions

    Comments

    1. Sarah Jones

      January 09, 2022 at 11:15 am

      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.

      Reply
      • Jacqui Wilson

        January 17, 2022 at 7:44 am

        I'm so glad you enjoyed it. What a great way to use leftovers!

        Reply
    2. AM

      July 15, 2022 at 8:40 am

      Looks good but the serving size must be a mistake at 1.5 cups.

      Reply
      • Jacqui Wilson

        July 27, 2022 at 11:41 am

        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!

        Reply
    3. CC

      March 18, 2023 at 7:30 pm

      Why do we need to soak the sunflower seeds?

      Reply
      • Jacqui Wilson

        March 22, 2023 at 9:47 am

        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!

        Reply

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    WELCOME !

    I'm so happy you're here! My name is Jacqui - I'm a recipe developer, registered holistic nutritionist and culinary nutrition expert. I love all things healthy, and my goal is to inspire you to lead a healthy life through wholesome food that leaves you nourished, satisfied and energized! You'll find simple, easy-to-make naturally gluten-free, refined sugar-free and mostly dairy-free recipes your family will love!

    Learn more about me →

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