Dip — Recipe 28 of 60
Sunflower Seed & Lemon Hummus
A sunflower seed twist on classic hummus that is completely chickpea-free — lighter, nuttier and arguably more nutritious than the original. Blended until silky smooth with fresh lemon and garlic, this dip works as a spread, a sauce, a dip or a bowl topping. Versatile, delicious and ready in 10 minutes.
Nutrients (per serving)
- Calories
- ~220kcal
- Protein
- ~8g
- Carbs
- ~10g
- Fat
- ~17g
Ingredients
What you need
- 018 tbsp sunflower seeds, toasted
- 022 tbsp pumpkin seeds, toasted
- 031 tbsp black chia seeds
- 042 cloves garlic
- 053 tbsp lemon juice
- 062 tbsp tahini or sunflower seed butter
- 072 tbsp olive oil
- 084–5 tbsp water to thin
- 091 tsp cumin powder
- 101 tsp salt
- 11½ tsp smoked paprika
- 12Fresh parsley and extra olive oil to garnish
Instructions
How to make it
- 01
Toast sunflower seeds and pumpkin seeds together in a dry pan over medium heat for 4–5 minutes until deep golden and fragrant. Let cool completely before blending — hot seeds will make the hummus bitter.
- 02
Add toasted sunflower seeds, pumpkin seeds, garlic, lemon juice, tahini, olive oil, cumin and salt into a food processor or high-powered blender.
- 03
Blend for 1 minute then scrape down the sides.
- 04
With the blender running, add water one tablespoon at a time until the hummus reaches a smooth, creamy, spreadable consistency.
- 05
Taste and adjust seasoning — add more lemon for brightness, more salt for depth, or more cumin for warmth.
- 06
Blend for another 2–3 minutes until completely silky smooth. The longer you blend the smoother it gets.
- 07
Transfer to a serving bowl and use the back of a spoon to create a swirl on the surface.
- 08
Drizzle generously with olive oil, dust with smoked paprika and scatter chia seeds and fresh parsley on top.
- 09
Serve with wholegrain bread, rice crackers, or vegetable crudités. Store in the fridge in an airtight container for up to 5 days.
The science
Why it's good for you
Sunflower seed hummus is a brilliant alternative for anyone who finds chickpeas heavy or difficult to digest. Sunflower seeds provide an exceptional concentration of vitamin E — just this one serving covers more than 60% of your daily requirement — along with selenium, magnesium and plant-based protein. Pumpkin seeds add zinc and iron, two minerals that are commonly deficient in plant-based diets and critical for immune function and energy metabolism. Chia seeds sprinkled on top contribute omega-3 fatty acids and fiber. Olive oil adds heart-healthy monounsaturated fats that help your body absorb the fat-soluble vitamin E from the seeds more efficiently. A dip that genuinely nourishes every time you reach for it.