Snacks & Appetizers
Spread the Word: Smoky Red Pepper-Sunflower Dip
A creamy, smoky dip made with roasted red peppers and sunflower seeds, ready for crunchy vegetables, crackers or warm pita.
Grab this
- 3/4 cup (105 g) raw unsalted sunflower seeds
- 1 cup (150 g) jarred roasted red peppers, drained and patted dry
- 2 tablespoons fresh lemon juice
- 1 tablespoon extra-virgin olive oil, plus more for serving if desired
- 1 small garlic clove, peeled
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon fine salt
- 1/4 cup cold water, plus 1 to 3 tablespoons as needed
- 2 tablespoons chopped fresh parsley
Do this
- Place the sunflower seeds in a heatproof bowl, cover them with boiling water and let them soak for 20 minutes. Drain and rinse well.
- Add the soaked sunflower seeds, roasted red peppers, lemon juice, olive oil, garlic, smoked paprika, cumin, salt and 1/4 cup cold water to a blender or food processor.
- Blend for 60 seconds, scrape down the sides, then blend again until creamy. Add the extra water 1 tablespoon at a time if the dip is thicker than you like.
- Taste and adjust the lemon or salt if needed. Spoon into a bowl, scatter with parsley and add a small olive-oil drizzle if desired.
- Serve right away or chill for up to 3 days. Stir before serving with sliced vegetables, crackers or warm pita.
Easy swaps
- For a sunflower-seed-free version, use 3/4 cup raw cashews soaked in hot water for 30 minutes; this substitution introduces a tree-nut allergen.
- The dip is naturally dairy-free, egg-free, sesame-free and gluten-free, but people with sunflower-seed allergies should avoid it and packaged ingredients should be checked for cross-contact.
- Use two freshly roasted red bell peppers instead of jarred peppers; add salt gradually because fresh peppers contain less sodium.
- Replace smoked paprika with sweet paprika for a milder flavour.
- Choose certified gluten-free crackers or vegetables for serving if avoiding gluten; regular pita and many crackers contain wheat.
Estimated per serving
Nutrition at a glance
- Calories
- 135
- Fat
- 11g
- Saturated fat
- 1.5g
- Carbohydrates
- 6g
- Fibre
- 2g
- Sugars
- 2g
- Protein
- 4g
- Sodium
- 270mg
Sunflower seeds provide a modest amount of protein along with mostly unsaturated fat. Values are estimates and will vary by brand, substitutions and serving size.
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