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.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

After soaking, drain and rinse the sunflower seeds thoroughly under cold water.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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

Serving size	(724.7g)

Amount per serving	% Daily Value*
Calories	976.2

Total Fat 78.4g	0%
Saturated Fat 8.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1030.8mg	0%
Total Carbohydrate 45.6g	0%
Dietary Fiber 19.6g	0%
Total Sugars 10.2g
Protein 38.8g	0%

Vitamin D 0IU	0%
Calcium 141.2mg	0%
Iron 7.5mg	0%
Potassium 1373.2mg	0%

*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.

Source of Calories

Fat: 67.6%

Protein: 14.9%

Carbs: 17.5%