Sunflower Pate
Creamy, nutty, and bursting with savory flavor, this Sunflower Pâté is a vegan delight that's as versatile as it is delicious. Made from soaked raw sunflower seeds blended to perfection with lemon juice, nutritional yeast, and a touch of smoked paprika, this spread offers a rich, umami-packed alternative to traditional pâtés. With just 10 minutes of prep (after soaking) and no cooking required, this recipe is both quick and nutrient-dense, making it perfect for busy days or elegant entertaining. Serve it as a dip for fresh veggies, a spread for sandwiches or wraps, or a topping for crackers. Garnished with fresh parsley, this wholesome pâté is gluten-free, dairy-free, and irresistibly creamy—a must-try for plant-based eaters and food lovers alike.
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Recipe Information
Ingredients
- 1 cup raw sunflower seeds
- 2 cups water
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 tablespoons nutritional yeast
- 1 tablespoon tamari or soy sauce
- 1 large garlic clove
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 2 tablespoons water (for blending)
- 1 tablespoon fresh parsley (optional, for garnish)
Instructions
Place the sunflower seeds in a bowl and cover them with the 2 cups of water. Allow them to soak for at least 2 hours, or overnight for better results. This softens the seeds, making them easier to blend into a creamy consistency.
After soaking, drain and rinse the sunflower seeds thoroughly under cold water.
In a food processor or high-speed blender, add the soaked sunflower seeds, lemon juice, olive oil, nutritional yeast, tamari or soy sauce, garlic clove, onion powder, smoked paprika, ground black pepper, and 2 tablespoons of water for blending.
Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the processor as necessary. If the mixture is too thick, add a small amount of water (1 teaspoon at a time) until the desired consistency is achieved.
Taste the pate and adjust the seasoning as needed—add more tamari for saltiness, lemon juice for tanginess, or additional spices to suit your preference.
Transfer the sunflower pate to a serving bowl and smooth the surface with a spatula. Sprinkle fresh parsley on top as a garnish, if desired.
Serve immediately as a spread for sandwiches, wraps, or crackers, or as a dip for fresh vegetables. Store any leftovers in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.0 g | 27% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 254 mg | 11% | |
| Total Carbohydrate | 9.2 g | 3% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 0.9 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 46 mg | 4% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 273 mg | 6% | |
*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.
