Lentil Sunflower Seed Spread Recipe
Low fat, low glycemic, gluten free, rich and delicious vegan paté
Delicious, satisfying lentil sunflower paté is the perfect vegan spread. I tasted a different version at a weekly market in Sayulita, Mexico, and had to make some immediately. (I did buy the cultured cashew cheese though - fantastic!)
This low fat, gf, low glycemic vegan paté or spread is also very tasty on any kind of cracker, or as a dip with raw veggies.
This lentil sunflower seed spread recipe makes A LOT, enough for a crowd. If you aren't a crowd, it keeps well in the fridge tightly sealed for a week or more. And freezes well too.
Total prep & cook time: 25 min
12 Servings, approximately 3 cups total
Nutrition Data, 47g (1/4 cup) Serving: 82 cal, 34 fat cal, 4g fat, 8g carb, 4g protein, 3g fiber, 191mg sodium, 1g sugars, low Cholesterol, good source Vit A, B12, B6, Thiamin, Riboflavin, Niacin, Folate, Phosphorous, Copper, Manganese. GF. Estimated glycemic load 2
- 1 1/2 cups cooked brown or French lentils, well drained
- 1/2 cup sunflower seeds (hulled), soaked or roasted optional
- 1 Tbsp olive oil
- 1/2 cup finely chopped onion or celery
- 2 cloves garlic, minced
- 1/2 cup grated carrot or chopped red pepper
- 1 tsp ground coriander
- 1 tsp ground fennel
- 1/2 tsp sweet or smoked paprika
- 1/2 tsp thyme leaf
- 1 Tbsp white miso
- 1 Tbsp low sodium soy sauce or Braggs liquid aminos
- 1 tsp apple cider or rice vinegar
- 2 Tbsp nutritional yeast flakes, or 2 tsp powdered nutritional yeast
- 1/2 tsp ground black pepper
- Optional: Salt to taste
- Optional: up to 1/4 cup minced parsley, or 2 Tbsp minced fresh dill
- Optional: soak sunflower seeds 8 hours, or roast at 300 degrees F for 15 minutes
- Drain lentils and sunflower seeds
- Chop onion, mince garlic, and grate carrot or chop red pepper
- Heat oil on medium low in a medium fry pan
- Fry onion or celery, garlic, and carrot or red pepper, until veggies are soft and fairly dry
- Using a Stick Blender: Add all ingredients except fresh parsley or dill to a large bowl, and blend to a paste. This method will give a rougher paste than a food processor, but it will still taste amazing.
- Using a Food Processor: Add all ingredients except fresh herb, salt & pepper. Process to a paste, scraping down the sides of the food processor as needed
- Stir in the fresh parsley or dill if using, add optional salt and pepper to taste. Process until herb is finely chopped and mixed into the paste.
Soaking softens the sunflower seeds for easier processing, removes any bitter taste, and gives a smoother paste.
Roasting the seeds gives a deeper, richer taste and color to the paste.
Soy sauce (even low sodium), and miso, are very salty, and canned lentils are also salted. I also add salt when I cook lentils. So this spread is nicely salted without additional salt. Taste and salt at the end if you want more.
If you want a low sodium spread, reduce the miso and soy sauce, and use unsalted lentils.
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