Roasted Sunflower Seed Feta Dip with Bell Pepper
Elevate your appetizer game with this Roasted Sunflower Seed Feta Dip with Bell Pepper, a creamy and flavor-packed delight that's as nutritious as it is delicious. This unique dip combines the nutty richness of roasted sunflower seeds, the tangy creaminess of feta cheese, and the smoky sweetness of roasted red bell pepper, all blended to perfection with a hint of garlic and a refreshing splash of lemon juice. Roasting both the sunflower seeds and bell pepper enhances their depth of flavor, while olive oil adds a luscious finish. Garnished with a sprinkle of paprika and fresh parsley, this versatile dip is perfect for serving with crunchy veggies, pita chips, or as a gourmet spread for sandwiches. Ready in just 30 minutes, it’s a healthy, crowd-pleasing option for parties, snacks, or any Mediterranean-inspired meal.
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Recipe Information
Ingredients
- 1 cup sunflower seeds
- 0.75 cup feta cheese, crumbled
- 1 large red bell pepper
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 medium garlic clove, minced
- 2 tablespoons water
- 0.5 teaspoons paprika (optional, for garnish)
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 tablespoons parsley (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Spread the sunflower seeds evenly on a baking sheet. Roast them in the oven for about 8-10 minutes, shaking the tray halfway through, until they are golden and fragrant. Set aside to cool.
While the sunflower seeds cool, cut the red bell pepper in half and remove the seeds and stem. Place the pepper halves cut-side down on a sheet of foil-lined baking tray.
Roast the bell pepper in the oven for 12-15 minutes, or until the skin is charred and blistered. Once roasted, transfer it to a bowl, cover with plastic wrap, and let it steam for 5 minutes. Peel off the charred skin and set the flesh aside.
In a food processor or blender, combine the roasted sunflower seeds, roasted bell pepper, crumbled feta cheese, olive oil, lemon juice, minced garlic, water, salt, and black pepper.
Blend the mixture for 2-3 minutes, scraping down the sides as needed, until the dip is creamy and smooth. If the dip is too thick, add an additional tablespoon of water to loosen it to your desired consistency.
Taste and adjust the seasoning with more salt, lemon juice, or black pepper, if needed.
Transfer the dip to a serving bowl and drizzle with a little olive oil. Sprinkle with paprika and chopped parsley for garnish, if desired.
Serve with fresh vegetables, crackers, pita chips, or use as a spread for sandwiches and wraps.
Nutrition Facts
Calories |
1758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 153.4 g | 197% | |
| Saturated Fat | 39.4 g | 197% | |
| Polyunsaturated Fat | 51.4 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 2500 mg | 109% | |
| Total Carbohydrate | 54.9 g | 20% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 13.1 g | ||
| Protein | 55.0 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 965 mg | 74% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1740 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
