6 Recipes with sunflower seeds to enjoy spring

Why sunflower seeds?


Did you know that:

  • sunflower slows aging? 😄
Sunflower seeds contain zinc and vitamin E that help protect skin cells. In addition, they have high levels of micronutrients, antioxidant vitamins, folic acid, and fibers that regulate total cholesterol levels in the blood and contribute to cardiovascular health.
  • sunflower seeds help repair DNA? 🤔
The selenium found in sunflower seeds also acts as an antioxidant and can help repair damaged cells and prevent cancer cells from dividing. 😊 


It's why we decided to share 6 healthy recipes for delicious moments with sunflower seeds.

All recipes are healthy, using only ingredients that comply with Nolita's commitment:

  • No Refined sugar
  • No other refined carbohydrates (whole grains)
  • No artificial additives or other ingredients
  • No pesticides (we recommend that all ingredients are organic)


paté of sunflower seeds

1 Sunflower seed paté
By Isabela Mascarenhas / Photo Mel e pimenta
Snack | vegetarian


1 cup peeled sunflower seeds (soak 1hour in hot water)

2 tablespoons of lemon juice

2 tablespoons of olive oil

1 pinch of salt

1 small garlic clove

2 tablespoons of water

Black pepper (q.b)

Optional: oregano/ rosemary/ chives/ olive/ pepper/ paprika



Blend all ingredients in the blender for 2-3 minutes or until you reach the desired texture. Store in a clean, sealed jar in the refrigerator for up to 5 days.


pumpkin and sunflower seeds soup

2 Pumpkin cream with sunflower seeds
By Teleculinary / Photo Sarah Pflug
Lunch | Vegetarian



1.5 L of water

4 tablespoons of olive oil

650 g sweet potatoes

2 onions

3 carrots

1 pinch of salt

50 g peeled sunflower seeds



Bring a pot of water and olive oil to a boil.

Peel the sweet potatoes, onions and carrots, wash these vegetables and cut them into pieces. Add them to the pot and cook for 20 minutes.

After the indicated time, reduce everything to a puree and bring it to the boil again. Let boil, season with salt and serve the soup with the sunflower seeds.


sunflower seeds meatballs 

3 Sunflower seeds meatballs
By Guia natureba
Lunch | Vegetarian


2 cups peeled sunflower seeds

1 cup grated carrots

1/4 cup dried tomatoes

1 chopped garlic

1 finger chopped ginger

1 pinch of salt

1 pinch of black pepper

1 pinch of hot paprika

Cumin (to taste)

1 tbsp soy sauce

1 tbsp olive oil



In a food processor, add all ingredients and mash until a dough forms.

Shape the dough into the shape of small balls.

Place the meatballs on an oven tray previously lined with baking paper.

Bake at 180º for 15 to 20 minutes (depending on the oven).

Serve with pasta, rice or salad.


 sunflower seeds cookies

4 Cookies with oats and sunflower seeds
By Donas de casa anónimas / Photo Dieta Mais
Snack | vegetarian


300g oat flakes

100g peeled sunflower seeds

225g wholegrain oatmeal

1 teaspoon baking soda

200g brown rice jelly

2 large eggs

1/2 sachet of vanilla or a shallow teaspoon

1 pinch of salt



Place all ingredients in a food processor and grind until a dough forms.

Flatten the dough with your hands (to make the shape of the cookies).

Place the cookies on an oven tray lined with a silicone baking mat or parchment paper.

Bake for 10-15 minutes at 180º (may take more or less time depending on the oven).

Allow cooling before storing.


sunflower seeds risotto
5 Black rice and sunflower seed risotto
By Marina Morais / Photo Nutrition Stripped
Dinner | vegetarian



1 cup chopped onion

1 cup chopped carrots

1 cup chopped celery

2 cups any vegetables (can be vegetable stalks, tomatoes, and peels)

5 cloves of garlic

Herbs like fresh oregano, basil, thyme, or rosemary

1 pinch of salt


1/4 cup brown rice

1 cup peeled sunflower seeds (soak in hot water for about 1 hour)

1/2 cup white wine

3-5 cup homemade vegetable stock

1/2 tbsp olive oil

1 bunch arugula, chopped

200g cherry tomatoes

2 cloves garlic

1/2 cup chestnut cream

Salt and pepper




Place the vegetable broth ingredients in the pot with cold water and cook for 30 minutes over low heat.


In a large, heavy-bottomed saucepan, heat the tomatoes with the garlic, onion, olive oil, salt and pepper. Sauté for 2 to 3 minutes or until slightly translucent.

Add the rice and seeds and sauté for another minute or so.

Add the wine and sauté until the alcohol has completely evaporated.

Add 3 to five ladles of the vegetable broth and cook, stirring occasionally and adding more broth as needed. It takes about 30 minutes.

Add the chestnut cream, and the arugula. Season everything with salt and black pepper.


chocolate and sunflower seeds bonbon
6 Chocolate and sunflower seeds bonbon

By Nestlé
Desert | Vegetarian


100 g peeled sunflower seeds

100 g dark chocolate



Toast the seeds in a pan.

Melt the chocolate in a double boiler, add the seeds and stir in.

Distribute the chocolate in a bonbon baking mold and refrigerate overnight.


If you want to know more healthy recipes, you can also check our post 5 healthy recipes with hazelnuts!


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