If you’re like us, sometimes you consume so much hummus on a weekly basis you just need an alternative to switch things up. Something without so many beans? Anyone else?
If this is you, look no further than our tasty hummus alternative: sunflower seed “hummus” dip! It has all of the amazing flavors of classic hummus, plus herbs (!), and it utilizes nutritious soaked sunflower seeds in place of chickpeas! Let us show you how easy it is.
The base for this 7-ingredient recipe is soaked raw sunflower seeds, which are neutral enough to absorb other flavors, and also incredibly nutritious, providing plenty of vitamin E, vitamin B1, and selenium!
Next comes fresh lemon juice, minced garlic, and salt for flavor. Once blended with olive oil and water to create a creamy base, add in some of your favorite herbs. We went with dill because lemon, garlic, and dill pair so well together. But other herbs would be delightful as well!
We hope you LOVE this dip! It’s:
& Incredibly delicious!
Into dips? Be sure to check out our Golden Goddess Turmeric Hummus, Classic Hummus from Scratch, Simple Baba Ganoush, Roasted Jalapeño Hummus, Chickpea Shawarma Dip, and Kale & White Bean Artichoke Dip!
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!
Garlic Dill Sunflower Dip
Savory, bean-free, hummus-inspired dip with sunflower seeds, garlic, dill, and lemon! Just 7 ingredients required, creamy, incredibly flavorful, and perfect for crackers, veggies, sandwiches, and more!
- 1 ½ cups raw sunflower seeds, soaked*
- 6 cloves garlic (peeled and minced // reduce slightly for less garlicky flavor)
- 1 tsp sea salt
- 1/2 cup lemon juice
- 1/4 cup tahini
- 1/4 cup good olive oil (if avoiding oil, sub a bit more tahini and a little water)
- ~1/2 cup water (to thin)
- 1/2 cup fresh chopped dill (plus more to taste, or sub with half the amount of dried dill)
Soak sunflower seeds in room temperature water for at least 2 hours or overnight (up to 24 hours). We soaked them overnight (10 hours) and found that to be perfect.
Rinse and drain sunflower seeds and transfer to a food processor (you can use a blender for a creamier dip, but we preferred the texture of dip made with a food processor).
Add garlic, sea salt, and lemon juice and mix for 30 seconds to combine. Then add tahini and mix for 1 minute.
While your machine is mixing, stream in your olive oil. At this point, your dip will still be quite thick, so we recommend adding water a little at a time until it’s the texture of hummus (creamy).
NOTE: The sunflower seeds will keep a little bit of their texture and not become entirely creamy. But we think that’s one of the enjoyable aspects of this dip! If that isn’t for you, feel free to blend in a blender with more oil or water to make it completely smooth.
Lastly, add dill and pulse a few times to combine. Then taste and adjust flavor as needed, adding more lemon for acidity, garlic for zing, salt to taste, or dill for herbal flavor.
Enjoy immediately, or refrigerate and keep in the refrigerator up to 1 week or the freezer up to 1 month (thaw before enjoying). Best when fresh.
*You could try using unsoaked roasted sunflower seeds, but we haven’t tested it that way and can’t guarantee the results. We did test with unsoaked raw sunflower seeds and found the flavor to be slightly overpowering, and the texture to be too chewy.
*Recipe inspired by Floreli Sunflower Seed Hummus.
*Nutrition information is a rough estimate calculated without serving ingredients.
Nutrition Per Serving (1 of 10 quarter-cup servings)
- Calories: 212
- Fat: 19.5g
- Saturated fat: 2.1g
- Sodium: 245mg
- Potassium: 203mg
- Carbohydrates: 7g
- Fiber: 2.5g
- Sugar: 1.1g
- Protein: 5.7g