Sunflower seeds are a very humble food, they don’t have the popularity of chia seeds or quinoa but that doesn’t mean they’re not an amazing superfood.
Sunflower seeds are one of the incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins. They’re rich in Vitamin E, magnesium and selenium. Like other seeds and nuts, they are also a very good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values). Sunflower kernels are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin. (1)
Are you impressed? Run to the store and get some raw sunflower seeds so you can prepare this delicious risotto.
This recipe is originally from one of my favorite chefs Sarah Britton from My New Roots, she’s super creative in the kitchen and an amazing photographer, it’s always a pleasure to visit her blog. I did just a few changes to the original recipe, when you find something sooo good there’s no reason to reinvent it.
- 2 1/2 C. shelled, raw sunflower seeds
- 1 Tbsp. coconut oil
- 2 medium onions, finely diced
- 5 cloves garlic, minced
- a generous pinch of Himalayan pink salt
- 2 C. vegetable broth
- 1 C. frozen peas
- 3 Tbsp nutritional yeast
- 3-4 drops dill essential oil ( optional)
- Soak sunflower seeds overnight in pure water with 2 Tbsp of sea salt.
- Drain and rinse sunflower seeds. Remove 1 C. of the soaked seeds and place in a blender with 1 C. water. Blend on high until completely smooth. Set aside.
- Melt coconut oil in a large pot. Add onions and salt, stir to coat and cook over medium-high heat until translucent, about 5-7 minutes. Add garlic and cook 2 minutes.
- Add sunflower seeds, frozen peas and broth.
- Bring to a simmer and cook covered for 20-30 minutes,
- When cooked the seeds should be tender with a slight crunch. If there's a lot of liquid left in the pot, let it simmer uncovered to evaporate the excess.
- Add the sunflower cream and nutritional yeast, stir to combine, heat gently.
- Season to taste.
- Remove from heat and add the dill essential oil if using it.