Creamy Sunflower Seed Sauce

Creamy Sunflower Seed Sauce

A good plate of creamy pasta is always a simple and effective solution when you are short on time. This sunflower seed sauce recipe is reminiscent of rosé sauce with its beautiful color obtained from paprika. Simple to make, it will be useful for serving a healthy meal to the whole family!

It is rather versatile and can be used well with pasta, spiralized vegetables, mashed potatoes or cauliflower, as a dip with nachos or even cold with raw vegetables! 


Why are sunflower seeds so amazing?

  • They are beneficial for your health! Sunflower seeds contain a lot of vitamin E (helping to maintain the immune system), vitamin B (energy metabolism, tissue repair, etc.) and vitamin K (coagulation and binding of calcium to the bones. ), iron (transport of oxygen, prevention of anemia), manganese (prevention of damage caused by free radicals), and unsaturated fatty acids (reduces the risk of coronary heart disease). These nutrients are essential for the maintenance of good health.
  • Since the seeds have a fairly neutral taste, they are very versatile. You can make vegetable milk, hot sauce, cold sauce, soup, and dressing from it. Not to mention, it's a great ingredient to incorporate into smoothie bowls, salads and granolas.
  • Even if you are allergic to nuts, you can still make creamy vegan sauces using sunflower seeds.
  • Very inexpensive, they are a good source of nutrients at little cost!



Creamy Sunflower Seed Sauce 

Makes 4-6 servings
Preparation time: 15 minutes



1 cup of raw sunflower seeds (ideally soaked overnight)
2 cups of water
4 tablespoons of tamari sauce
1 tablespoon of ground paprika
1 teaspoon of curry powder
3 tablespoons of olive oil
1 chopped onion
3 gousses d'ail hachées


* Ideally, soak the seeds overnight so that the sauce has a creamy texture and helps eliminate enzyme inhibitors, this will allow you to take advantage of the nutrients available in the seeds. 


  1. Drain the soaked seeds.
  2. Add in a blender with the water, tamari sauce, paprika powder and curry powder.
  3. Blend for a few minutes until smooth.
  4. Heat some oil in a saucepan.
  5. Add the onions. Cook for a few minutes.
  6. Add the chopped garlic and cook for 30 seconds.
  7. Add the mixed sauce, stir and simmer for a few minutes.
  8. Serve over vegetable or gluten-free pasta, over vegetable puree, with nachos or cold as a dip! It also works well as a garnish for soups.




  • If you want a more neutral sauce, omit the paprika powder and curry powder.
  • You can make a cold sauce by adding lemon juice, chopped raw onions, fresh herbs, and chopped tomatoes.
  • For a creamy texture, use a food processor.


Bon appétit!


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  • Caroline Bisaillon
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