Herby sunflower and hemp seed spread is a delicious and healthy vegan alternative to traditional spreads. Packed with protein and healthy fats, and bursting with fresh herb flavors.
Healthy - creamy super foods sunflower spread includes plant-based protein, heart-healthy fats, the perfect balance of omega, and zinc.
These tiny but mighty seeds may help keep your body healthy and thriving.
Delicious ingredients - if you love the delicious combination of fresh herbs and a lovely nutty texture you will enjoy this herby sunflower and hemp seed appetizer. It has a rich and savory flavor, and packed with nutrients.
This golden brown spread is also great for anyone with nut allergies, as there are no peanuts or tree nuts.
Leftovers are great on their own or tossed in a salad. Try it in my Roasted Butternut Squash and Kale Salad, stuff it into my Baked Stuffed Tomatoes with White Beans and Spinach or add it to pasta for an extra boost of protein.
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Key ingredients and substitutions
- raw sunflower seeds - high in protein, minerals and essential fatty acids and add great texture to the spread. I try to use organic sunflower seeds, not sunflower seed butter or sunflower hemp butter. Nut butter will create a smooth creamy spread without the crunch. Substitute with pumpkin seeds.
- Hemp seeds - these small seeds are high in protein, containing all 10 essential amino acid and gives the dip a nutty flavor. I use organic hemp seeds, not hemp seed butter. Substitute with sesame seeds, or add tablespoon of sesame seeds with 3 tablespoons of hemp hearts. I haven't tried this spread with small seed chia seeds so let me now if you've tried it.
- Fresh dill - adds a fresh, grassy, citrusy taste. Switch up the herbs to mint, cilantro, basil or parsley depending on your mood.
- Olive oil - can be substituted with a neutral tasting oil, avocado oil, organic coconut oil, flax seeds oil or organic hemp oil from the grocery store. Note that different oils will lend to a different flavor.
See recipe card below for all ingredients and quantities.
Expert tips and variations
- Use fresh herbs - fresh herbs like dill, parsley, basil, thyme or cilantro will give the spread a more intense flavor and aroma.
- Experiment with different nuts and seeds - try chopped almonds, cashews, pumpkin seeds or sesame seeds.
- Add some spice - if you like your spreads a little spicy, add cayenne pepper or smoked paprika. Or add nutritional yeast for a cheesy flavor.
- Spread it on toast - makes a delicious healthy breakfast or snack like almond butter or cashew butter.
- Use it as a sauce - use as a sauce for pasta or as a topping for roasted vegetables.
- Store - in an airtight container or glass jars in the fridge for up to 3 days to a week.
How to make sunflower and hemp seed dip
- 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, gluten free crackers or on top of your favorite salad. Can be served at room temperature.
FAQs
Yes! Just run the ingredients in a food processor until it comes out smooth. This may take a few minutes more. If the spread remains coarse, just add a splash of water (about 1 tablespoon) to help smooth it out.
Yes! If you want to make a sunflower 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
Recipes to add a side of sunflower hemp spread
More easy recipes to try
Did you make this recipe? Leave a review and ⭐️⭐️⭐️⭐️⭐️ rating below!
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.
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!
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!
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!