Herby sunflower and hemp seed spread is a delicious and crunchy vegan alternative to traditional spreads, and bursting with fresh herb flavors.
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I make this dip every time we have a gathering or holiday dinner to attend. It's simple to make and makes an easy appetizer along with this spring pea hummus and creamy zucchini hummus.
Leftovers are great on their own or tossed in a salad. Try it in my roasted butternut squash and kale salad, or stuff it into my baked stuffed tomatoes with spinach.
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Why You'll Love This Recipe
- 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, with a slight satisfying crunch.
- Nut-Free: This golden brown spread is also great for anyone with nut allergies, as there are no peanuts or tree nuts.
Recipe Ingredients
You'll need the following ingredients to make hemp seed spread:
Ingredient Notes:
- Raw sunflower seeds: 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. You can substitute with pumpkin seeds.
- Hemp seeds (or hemp hearts): These small seeds give the dip a nutty flavor. I use organic hemp seeds, not hemp seed butter. You can swap with sesame seeds, or add tablespoon of sesame seeds with 3 tablespoons of hemp hearts. Or, try chopped almonds, cashews or pumpkin seeds.
- Fresh dill: Adds a fresh, grassy, citrusy taste. Fresh herbs like dill, parsley, basil, thyme or cilantro will give the spread a more intense flavor and aroma.
- 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.
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.
Expert Tips
- 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.
- Toast for flavor: Toast the sunflower seeds before blending for a nuttier, richer taste. Let them cool completely before using.
- Adjust consistency: For a thicker spread, use less water; for a dip-like texture, gradually add more.
- Chill for better flavor: Refrigerate the spread for 30 minutes to let the flavors meld together.
- Blender tips: A food processor or high-speed blender works best for a creamy, even consistency. Scrape down the sides to ensure smooth blending.
Common Questions
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 the spread 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 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.
Serving Suggestions
- Use as a wrap spread: Add a layer of herby flavor to your favorite wraps or tacos. Try it with Cassava Flour Tortillas with Lime for a grain-free option.
- Pair with stuffed vegetables: Complement baked or stuffed vegetables with a dollop of this spread, such as Baked Stuffed Tomatoes with White Beans and Spinach.
- Top burgers: Spread it over veggie burgers for an extra burst of flavor. It works wonderfully on Vegan Chickpea Veggie Burgers.
- Enhance stuffed mushrooms: Use it as a topping or dip for stuffed mushrooms like Balsamic Baked Stuffed Portobello Mushrooms.
- Swap in for sandwich spreads: Replace traditional spreads on gluten-free sandwiches or sloppy joes. Try it with Homemade Gluten-Free Sloppy Joes.
Storage Tips
- Refrigerator: Store the spread in an airtight container in the fridge for up to 5 days. To maintain freshness, add a thin layer of olive oil on top before sealing.
More Recipes to Pair With This Hemp Dip
📖 Recipe
Herby Sunflower and Hemp Seed Spread
Herby sunflower and hemp seed spread is a delicious vegan alternative to traditional spreads and bursting with fresh herb flavors.
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Servings: 16
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.
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Notes
-
- 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.
-
- Toast for Flavor: Toast the sunflower seeds before blending for a nuttier, richer taste. Let them cool completely before using.
-
- Adjust Consistency: For a thicker spread, use less water; for a dip-like texture, gradually add more.
- Store the spread in an airtight container in the fridge for up to 5 days. To maintain freshness, add a thin layer of olive oil on top before sealing.
Tried this recipe?Leave a comment below & tag @eatfreshglow on social!
CC says
Why do we need to soak the sunflower seeds?
Jacqui Wilson says
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 says
Looks good but the serving size must be a mistake at 1.5 cups.
Jacqui Wilson says
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 says
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 says
I'm so glad you enjoyed it. What a great way to use leftovers!