Garlic and Herb Sunflower Seed Spread

Sunflower seeds make a great tasting spread that can be used in sandwiches, bagels or on toast. This garlic and herb spread tastes vaguely like Boursin cheese, but really quite different and totally vegan. It goes particularly well with tomato and salad in a bagel.

Preparation Time:
Cooking Time:
Yield: 12 servings


  • 300g sunflower seeds
  • 40mL olive oil (~36.5g)
  • 40mL lemon juice (~41.2g)
  • 5mL balsamic vinegar (~5.5g)
  • 20g brown rice miso
  • 25g chives
  • 25g fresh parsley
  • 1 clove garlic (~6g)
  • ½tsp salt (~2.9g)
  • 150mL water (~150g)
  • 2g unrefined caster sugar


  1. If you have time, soak the sunflower seeds for 1 to 3 hours. It's not strictly necessary, but it will help produce a smoother spread.
  2. Peel the garlic, coarsely chop it along with the chives and parsley.
  3. Drain the sunflower seeds if you've soaked them, if not rinse them.
  4. Add all of the ingredients to a blender.
  5. Blend until smooth. I find this takes 8 to 10 minutes. This is quite a long time to blend something and some blenders may not be designed to run for this long - for this reason, you may want to blend in 2 minute pulses, giving the blender a chance to cool in between.
  6. You can use it immediately, but it will taste slightly more mellow after about half an hour.

Once made, this should be stored in the fridge or you could freeze it.

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Special Diets

  • Suitable for vegetarians
  • Suitable for vegans
  • Gluten free


Per 100g Serving (51.2g)
Energy 1501kJ 768kJ
Energy 358kcal 183kcal
Fat 31.3g 16g
  of which saturates 3.2g 1.7g
Carbohydrates 7.5g 3.8g
  of which sugars 2.2g 1.1g
Fibre 4.8g 2.4g
Protein 10.9g 5.6g
Sodium 400mg 205mg
  as salt 1g 0.52g
Fruit/veg portions 0.01 0.01

Values are based on nutritional values of the ingredients, it doesn't allow for evaporation losses or changes caused by cooking. Figures are estimates only.