sunflower seed pâté

I'm not really a 'posh' person (in fact, I would hardly ever say that I use the word 'posh' - unless it's for a Spice Girls reference ;)), and for some reason the word 'pâté' makes me think of that (along with luxurious and expensive). Or, maybe it's because of the accents.  

That was until I created this simple, inexpensive pâté for the non-posh (aka me and my dollah budget), but I didn't skimp on the luxury. It still tastes like it should be served in a castle. But, shouldn't everything?!

Sunflower Seed Pâté

(vegan, oil-free, gluten-free)

Can be used for/on: crackers, wraps, veggies to dip in, sandwiches.

Makes: enough for approx. 3 wraps (or at least that's what this batch was used for).


  • 1/2 cup raw sunflower seeds
  • 1 tbsp lemon juice
  • 1 tsp capers
  • 1 tsp tamari soy sauce
  • 1 garlic scape or garlic clove
  • 1 tbsp tahini
  • 3 tbsp water
  • 1/4 cup fresh parsley


  • Place all ingredients in a (mini) food processor and process until chunky.

I loved it in a wrap with other veggies (cucumber, shredded carrots, tomatoes, lettuce and avocado) or simply on cucumber slices.


It literally takes less than 5 minutes to make. And even better if you have a mini-food processor because the clean up is minimal.

Nothing posh about that! ;)

I love simple things like this when you're on the go or lazy…mainly the lazy one for me ;)! It's been great for summer especially because I was able to use the parsley and garlic scapes from my CSA pickup to make this.

Plus, I needed a dip/spread that involved something a little different. I'm always using chickpeas, black beans, lentils and other nuts/seeds that sunflower seeds just really needed to shine. Raw sunflower seeds are so great too because they're:

  • a good source of protein
  • high in vitamin E (protects your cells from damage and free radicals)
  • a good source of 'good' (unsaturated) fat
  • abundant in other nutrients like: selenium, copper, zinc, folate (plus, other B vitamins) and iron
  • choked full with phytochemicals (that are said to inhibit cancer growth)
  • full of fibre!

Those are reasons enough to get making and eating this pâté, don't you think?!

Question: What are your favourite ingredients to put in a wrap right now?!