Impress Your Guests with our Sprouted Sunflower Seed Hummus

Welcome to my sprouted sunflower seed hummus recipe! As an Israeli chef, I have always been passionate about the plethora of hummus recipes in Israel. Hummus is a staple in almost every Israeli household and a fundamental part of our culture. The versatility of hummus and its ability to complement almost anything has made it one of the most popular dips around the world.

In this recipe, we will be using sunflower seeds as an alternative to chickpeas to make a unique and flavorful dip that is sure to impress your taste buds. Sprouting the sunflower seeds gives them a nuttier and more complex flavor as well as added nutritional benefits. Plus, it’s completely raw and vegan-friendly!

The combination of tahini, lemon juice, garlic, extra virgin olive oil, sea salt, and cayenne pepper mixed with sprouted sunflower seeds makes for a deliciously creamy and zesty spread that you can enjoy with your favorite vegetable sticks, crackers or pita bread.

Whether you want something healthy for snacking or need a recipe for a party appetizer, this sunflower seed hummus recipe is perfect for any occasion. So let’s dive in and get started!

Why You’ll Love This Recipe

Sprouted Sunflower Seed Hummus
Sprouted Sunflower Seed Hummus

Friends, I can’t describe the level of excitement I have in sharing this recipe with you. In a world of countless hummus recipes, this Sprouted Sunflower Seed Hummus Recipe is what you need in your life! Trust me; it’s a game-changer!

First and foremost, let’s talk about nutrition. Sunflower seeds are packed with nutrients such as Vitamin E, magnesium, and selenium, which play a crucial role in keeping our bodies healthy. The sprouted sunflower seeds used in this recipe increase nutrient absorption even further! With tahini, garlic, and lemon, this recipe takes the nutritional value up a notch.

Secondly, the flavor of this hummus is something else. It’s rich and nutty with just enough tang from the lemon to make your taste buds dance. The combination of smoky paprika and nutritional yeast gives it an incredible umami taste that will keep you coming back for more.

Thirdly, who needs chickpeas when you can make hummus with sprouted sunflower seeds? Yes, my friends, this recipe is completely grain-free and vegan! Whether you’re following a raw food or gluten-free diet, this dip is perfect to use as a wrap filling or as a flavorful sauce to drizzle over roasted vegetables.

Last but not least, making this hummus is an absolute breeze. All you need is a food processor and seven ingredients! Simply blend them together until they reach your desired consistency. It’s that simple!

What are you waiting for? Get sprouting those sunflower seeds and try out this game-changing hummus recipe today!

Ingredient List

 This Sprouted Sunflower Seed Hummus recipe is the ultimate healthy treat to add to your snack rotation!
This Sprouted Sunflower Seed Hummus recipe is the ultimate healthy treat to add to your snack rotation!

Here’s what you need to have on hand to make this delicious Sprouted Sunflower Seed Hummus:

For the Hummus

  • 1 cup raw or sprouted sunflower seeds
  • 1/4 cup tahini
  • Juice of 1 lemon (about 2 tbsp)
  • 2 cloves garlic, peeled
  • 1/2 tsp sea salt
  • 1/2 cup extra virgin olive oil
  • 1/2 cup water

Spice Blend

  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne
  • 1/4 tsp granulated garlic powder
  • Optional: pinch cinnamon for a Moroccan twist.


  • Lemon zest from one small lemon
  • Nature Nate’s Raw & Unfiltered Honey
  • Smoky paprika (or Spanish paprika)
  • Extra-virgin olive oil

You can easily find these ingredients at your local grocery store, being mindful when shopping for organic and raw ingredients. Sprouted sunflower seeds will bring a healthful crunch to your hummus, but you can use raw organic sunflower seeds in a pinch as well. Adding spices and garnish will create the perfect balance between bold and nutty flavors. Don’t forget to use Nature Nate’s Raw & Unfiltered Honey for a touch of natural sweetness!

The Recipe How-To

 Get ready to dip and spread like never before with this bright and flavorful dish.
Get ready to dip and spread like never before with this bright and flavorful dish.

Now that we have gathered our ingredients, let’s get into the recipe how-to. This Sprouted Sunflower Seed Hummus Recipe is not only easy to make, but also healthy and delicious.

Step 1: Soak the sunflower seeds

In a bowl, soak 1 cup of raw sunflower seeds in 2 cups of water overnight or for at least 6 hours.

Step 2: Prepare the ingredients

After soaking and rinsing the sunflower seeds, place them in a food processor. Add 2 cloves garlic, juice of 1 lemon, 2 tbsp tahini, 1/4 tsp sea salt, 1/4 tsp cayenne, and 1/4 cup extra virgin olive oil.

Step 3: Blend everything

Blend all ingredients until smooth, scraping down the sides to ensure everything is combined evenly. You may have to add up to 1/2 cup of water to reach your desired consistency.

Step 4: Add flavor

Add 2 tbsp nutritional yeast and pulse again until well blended.

Step 5: Adjust seasoning

Taste and add more salt if needed. For an extra zing, add more lemon juice if desired.

Voila! Your delicious and healthy Sprouted Sunflower Seed Hummus is ready to be enjoyed as a dip or spread.

Substitutions and Variations

 The perfect balance of tangy and nutty flavors make this Sprouted Sunflower Seed Hummus so addictive.
The perfect balance of tangy and nutty flavors make this Sprouted Sunflower Seed Hummus so addictive.

Looking for some ways to put your own spin on this sprouted sunflower seed hummus recipe? Fear not! There are plenty of substitutions and variations that you can experiment with to make this recipe your own.

Firstly, you can spice things up by adding more cayenne or smoked paprika to the recipe. If you like a smokier flavor, try replacing the regular paprika with smoked paprika. Or if you’re feeling daring, add a pinch or two of hot smoked paprika, which will give it a fiery kick!

If you’re looking for a creamier texture, try using almond beverage instead of water to thin it out when blending the mixture. This will give the hummus a nuttier flavor and creamier texture.

If you’re looking for a lower fat option, you can substitute some of the olive oil with tahini. By swapping 1/4 cup of the olive oil with 2 tablespoons of tahini, you’ll be able to cut down on calories without sacrificing flavor.

For those who don’t have sunflower seed specifically, don’t fret! You can use other types of seeds in place of sunflower seeds. Try pumpkin seeds or pine nuts for slightly different flavors and textures.

For added texture and crunch, top your sprouted sunflower seed hummus with some crushed sunflower seeds or even fresh herbs like parsley or cilantro!

Finally, if you want to switch things up completely, try using the sprouted sunflower seed hummus in different ways! Use it as a dip with veggies or crackers, spread it on toast, use it as a wrap filling, add it to tacos or even as a sauce over grilled meats! The possibilities are endless with this versatile dip.

Serving and Pairing

 It's time to level up your hummus game with the power of sprouted sunflower seeds.
It’s time to level up your hummus game with the power of sprouted sunflower seeds.

You’ve made it this far – congratulations! Now for the exciting part – enjoying the fruits of your labor! The Sprouted Sunflower Seed Hummus Recipe is perfect for serving as a dip, spread, or even as a filling in wraps.

To get started on serving this dish, I like to garnish with an extra drizzle of olive oil and a sprinkle of smoked paprika – this adds an extra layer of flavor that complements the nuttiness of the sunflower seeds. You could also use fresh or dried herbs like parsley or thyme to create an earthy counterpoint to the creaminess of the hummus.

If you’re trying to keep things healthy, consider pairing this dip with some raw veggie sticks or gluten-free crackers. For something more substantial, try using this hummus as a sandwich filler and add in some other ingredients such as sprouts, lettuce, avocado, or grilled veggies.

If you’re looking for something even more indulgent, make some homemade hummus tacos! Use your favorite taco shells and stuff them with shredded lettuce, diced tomatoes, and avocado slices. Add a dollop of your homemade sunflower seed hummus on top and drizzle with tahini sauce and lemon juice! Yum!

Finally, I recommend serving this recipe on any occasion – from picnics to dinner parties to a weekly snack rotation. It’s incredibly versatile and can be customized to suit any taste or preference. Trust me; everyone will love it!

Make-Ahead, Storing and Reheating

 Impress your guests with this simple but elegant party platter featuring Sprouted Sunflower Seed Hummus.
Impress your guests with this simple but elegant party platter featuring Sprouted Sunflower Seed Hummus.

Making hummus in advance is always a convenient choice since it saves time and allows flavors to develop further. This sprouted sunflower seed hummus recipe can be stored in an airtight container in the refrigerator for up to five days, allowing you to prepare it ahead of time for gatherings, get-togethers, or just as a healthy snack during the week.

When ready to serve from cold storage, take the hummus out of the fridge and let it come to room temperature for at least 30 minutes before serving. If the hummus has thickened after refrigeration, simply loosen it with a bit of water, olive oil or lemon juice.

This hummus also freezes well. Scoop the desired amount into an airtight container before freezing. Note that freezing can slightly alter the texture of hummus making it become more grainy once thawed. Therefore, we recommend to add a teaspoon or two of extra virgin olive oil on top before freezing to maintain a creamier consistency.

To reheat, transfer the frozen or refrigerated hummus into a small saucepan and heat over low-medium heat for about five minutes or until warmed through. Alternatively, you can microwave it in a covered microwave-safe container for less than two minutes on high per one cup of hummus.

Overall, this recipe is very versatile and can easily fit into your busy schedule with its make-ahead options and reheating strategies while maintaining its delicious taste and healthy benefits.

Tips for Perfect Results

 This hummus recipe is
This hummus recipe is

If you want to make the perfect Sprouted Sunflower Seed Hummus Recipe, there are a couple of things you can do to ensure your dip is bursting with flavor and texture. I’ve compiled a list of tips based on my experience making this hummus recipe that will help you achieve the best possible result.

First, it’s essential to use the right equipment. I recommend using a food processor instead of a blender because it will give you a smoother and creamier result. Make sure to pulse your ingredients together instead of blending them all at once. This technique allows the flavors to blend better and lets any pieces of sunflower seeds that are still too large get chopped up more finely.

It’s also important to sprout your sunflower seeds before making this recipe. This process enhances their nutritional value and makes them easier to digest. You’ll need to plan ahead for this step since the sprouting process takes some time, but trust me, it’s worth it.

When adding the ingredients to your food processor, start with the liquids first. Pour in your olive oil, lemon juice, tahini sauce, and water before adding the rest of the ingredients.

Pro tip: Don’t be afraid to adjust the seasoning in your hummus recipe. Add more salt or garlic if needed, taste often, and modify as necessary.

For an extra boost of flavor, try adding some smoked paprika to your hummus. This spice will give it a smoky and slightly spicy kick that pairs perfectly with the nutty flavors of the sunflower seeds.

Finally, for the best texture and consistency, let your sprouted sunflower seed hummus chill in the refrigerator for at least an hour before serving. This will allow all the flavors to meld together even better.

By following these tips, you’ll achieve the perfect Sprouted Sunflower Seed Hummus every time – creamy and smooth with just the right amount of flavor!


Now that we have covered all the aspects of how to make this delicious Sprouted Sunflower Seed Hummus recipe, it’s time to address some frequently asked questions about this versatile dip. So, let’s dive into this FAQ section and clear up any remaining doubts.

Can you eat sprouted sunflower seeds?

If you’re looking for a delicious and nutritious addition to your salad, be sure to try out sunflower sprouts. These sprouts contain a whopping 25% protein, as well as plenty of vitamin B and zinc to help ease stress and balance hormones. With their sweet flavor and hearty texture, sunflower sprouts are a perfect choice for anyone looking to add some extra nutrition to their meal.

Are all sunflower sprouts edible?

When preparing sprouts, it’s important to keep in mind that the entire sprout, including the white roots, is edible. However, the thick black shells that encase the sprouts should not be consumed and should instead be discarded as green bio waste. It’s crucial to use sunflower seeds that are intended for human consumption and not the ones meant for birds because the latter are often treated with harmful pesticides that can be absorbed by the sprouts during the cultivation process.

Bottom Line

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Now that you have everything you need to make this delicious Sprouted Sunflower Seed Hummus Recipe, I urge you to give it a try. Trust me; this dip will quickly become one of your favorites! Not only is it flavorful and satisfying, but it’s also easy and quick to make. It’s gluten-free, vegan-friendly, and full of nutrients. You can serve it as a dip with veggies or chips, spread it on wraps or sandwiches, or use it as a tahini sauce for Mediterranean-inspired dishes. With its smoky paprika and nutritional yeast flavor profile, this hummus is an excellent alternative to traditional chickpea hummus. So go ahead and give it a try. I’m confident that once you taste the magic combo of sprouted sunflower seeds, lemon juice, garlic, tahini, and olive oil, you’ll love it just as much as I do!

Sprouted Sunflower Seed Hummus

Sprouted Sunflower Seed Hummus Recipe

Many people have sensitivities to legumes. Even if you are among them, you can still enjoy this yummy dip! For this recipe, you have to start a few days ahead and sprout your seeds. This is not much work at all, just a little planning. From adventures in gluten free.
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Prep Time 15 mins
Cook Time 0 mins
Course Appetizer
Cuisine Fusion
Servings 1 cups
Calories 1006.9 kcal


  • 1 cup raw organic sunflower seeds (or more)
  • 2 tablespoons tahini
  • 1 small garlic clove (optional)
  • 1 -2 lemon, juice and zest of
  • 1 pinch cayenne
  • sea salt, to taste
  • extra virgin olive oil (maybe a tablespoon)


  • nutritional yeast, minced fresh garlic, cumin, roasted red peppers, apple cider vinegar, cilantro, scallions, whatever


  • more olive oil and paprika


  • Soak a cup or more of organic, raw sunflower seeds overnight. Drain, and rinse until the water runs clear. Drain well and leave undisturbed, covered loosely. I use a quart mason jar, covered with a coffee filter.
  • In another 8 - 12 hours, rinse and drain. Repeat. When you have the beginnings of little tails, transfer to the fridge to slow down growth. Now they're ready to use!
  • Take a cup or two of sprouts and add to food processor. Add a couple spoonfuls of tahini - raw or lightly roasted is fine. If you like garlic, add a small clove, minced. Add a splash or two of lemon juice and some lemon zest, a glug of olive oil, a pinch of sea salt and some cayenne. Process until smooth.
  • Add a couple spoonfuls of nutritional yeast if you like nooch, and blend inches Season to taste.
  • Add anything else you like - it's good with cumin, more cayenne, paprika, some roasted red peppers, more lemon, cilantro, whatever you like!
  • Serve garnished with olive oil and paprika.
  • Great over spinach salad, or with carrots and celery to dip.

Add Your Own Notes


Serving: 238gCalories: 1006.9kcalCarbohydrates: 41.5gProtein: 35.1gFat: 86.7gSaturated Fat: 8.3gSodium: 36.1mgFiber: 16.6gSugar: 5.2g
Keyword < 15 Mins, Free Of..., From Scratch, Middle Eastern, Vegan, Weeknight
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