VeganMoFo: Sunflower, Pepita & Hemp Seed Bread Spread

Sunflower Hemp Pepita Bread Spread An Unrefined Vegan

Lunch can present problems.  I’m usually starving by noontime, but I don’t want to spend a lot of time preparing anything – and unless there are leftovers waiting in the refrigerator – a meal from scratch is the only option.  That’s why a spread like this is worth its weight in gold.  It’s quick and easy to prepare, is mighty tasty and very satisfying.

I poached the idea from Feeding the Healthy Vegetarian Family, by Ken Haedrich, but changed it up when I saw that I would have to toast the sunflower seeds and then let them cool.  Lunch was due in 30 minutes.  So I decided to do the raw thing; and instead of all sunflower seeds, I foraged in the cupboard for pepitas and hemp seeds.  I also cut back on the amount of tahini and added miso paste for richness and saltiness.  Top with sliced tomatoes, cucumbers, bell pepper, red onion, avocado and/or sprouts.

Sunflower Hemp Pepita Bread Spread An Unrefined Vegan

Sunflower, Pepita, & Hemp Seed Bread Spread
Serves 6
This dairy-free, oil-free bread spread comes together in a jiffy and is loaded with protein and nutrients thanks to little powerhouse seeds!
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Total Time
10 min
Total Time
10 min
411 calories
19 g
0 g
34 g
14 g
4 g
126 g
471 g
3 g
0 g
28 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 411
Calories from Fat 286
% Daily Value *
Total Fat 34g
Saturated Fat 4g
Trans Fat 0g
Polyunsaturated Fat 19g
Monounsaturated Fat 9g
Cholesterol 0mg
Sodium 471mg
Total Carbohydrates 19g
Dietary Fiber 9g
Sugars 3g
Protein 14g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 cup + 1/4 cup raw, hulled sunflower seeds, divided
  2. 3/4 cup + 1 Tbsp. pepita seeds, divided
  3. 1/4 cup + 1 Tbsp. hemp seeds, divided
  4. 2 Tbsp. tamari
  5. 1/4 cup fresh lemon juice
  6. 1 Tbsp. white miso
  7. 1/3 cup tahini
  8. 1/2 cup water
  9. 1 small onion, roughly chopped
  10. 1 celery rib, roughly chopped
  11. 2 cloves garlic
  12. 1/4 tsp. white ground pepper
  1. Set aside 1/4 cup sunflower seeds, 1 tablespoon pepitas and 1 tablespoon hemp seeds. In the bowl of a food processor, combine all of the remaining ingredients and process until smooth. Stir in the reserved seeds.
  2. Spread on whole grain bread and top with your favorite veggies or use as a dip. The spread thickens as it sets.
an unrefined vegan
Sunflower Hemp Pepita Bread Spread An Unrefined Vegan

Sunflower Hemp Pepita Bread Spread An Unrefined Vegan

Vegan MoFo

37 thoughts on “VeganMoFo: Sunflower, Pepita & Hemp Seed Bread Spread

  1. Somer

    Oh man I want that! I forgot to tell you yesterday….the plastic casing on the S blade of my food processor came apart yesterday. Tempting to get an all new one since the blade alone can run up to $50 bucks. I nearly had a breakdown. No spread for me 🙁

      1. Somer

        I know, I think I need to bite the bullet and order a new blade, can’t justify the cost of a whole new machine but I think the blade is like 50 bucks! Rats!

  2. Shira

    I love this kind of thing! Sounds like the perfect thing to whip up and looks satisfying and good for you – yum!

  3. theroadnotprocessed

    gah anything with hemp I am sold..This looks like a great easy spread alternative to sweet stuff or almond butter I’ve been using 😛

  4. narf77

    I am a bit twitchy about hemp seeds. Not twitchy about eating them…twitchy about how we Tasmanians are being held to ransom about being able to eat them. You can buy home grown hemp seed on the mainland and I am SO tempted to put a small bag of them under my hat on a return journey on the plane…”no officer…that dog just likes me…I am a natural dog person ;)”. Apparently, if we allow people to grow food grade hemp in Tasmania we might all end up hooked on it…some nana somewhere has voiced an (uneducated) opinion and the rest of us have to wait till all sorts of detailed studies are undertaken to see if we might just be allowed to have a locally grown source of this amazing food. I signed petitions…I petitioned our local government. We grow poppies in this state to sell for medicinal opium but we cant grow hemp?! I tried hemp seed. I had to buy it as (nudge nudge wink wink) “Pet food” in my local health food shop. David told me behind his hand that this was the ONLY way that he was allowed to sell it. It was imported from Canada…it was crushed…it cost me $65 a kilogram and I LOVED IT! David told me, with an amazed look on his face, that people were actually buying it for their pets! Lucky dogs…my two didn’t get a look in, I ate my tiny scoop all to myself and enjoyed every last tasty bite. I am SO envious of you U.S. lucksters when it comes to your food choices available to you. I saved this recipe in the vain hope that sometime between now and 20 years from now, we may just see some sort of shakeup in our government that will allow us to grow this amazing product. If not…I am going to buy some more from David and sift through in the hope that I can find a seed or two that have missed the crusher and try to grow it myself! 🙂

      1. narf77

        Yup…doing 5 – 10 for smuggling “drugs” lol! That’s why I am going to smuggle some in under my hat… or better still…I am going to send myself some the next time I go to Melbourne!

  5. emmycooks

    This sounds like a step up from peanut butter. 🙂 Or more like 20 steps up! Isn’t it amazing how putting in the time to make one great thing lets you eat so well? 🙂

  6. Canned Time

    I have some veggie wraps that this would be perfect to spread all over and then fill them up with fresh peppers, toms, lots of great options. Awesome! Sunflower Seeds are such a blessing 🙂

  7. biggsis

    This looks really good… with my favorite kind f instructions… .put it in and grind it up! (Sorry Somer – hope you’re back to processing 😉

  8. tearoomdelights

    What a brilliant idea, your photos are beautiful and I love the idea of this spread. I eat seeds virtually every day and am forever finding them on the kitchen floor. Despite valuing them highly, it would appear that I chuck them around with gay abandon. They would be far better off in this spread, and on into my stomach with their little tomato and cucumber garnish. Delicious! (The bread looks wonderful, too, by the way.)

  9. Ricki

    Looks great and I love all the ingredients in this! But when do we add back in those reserved seeds–do we stir them in at the end? Or sprinkle on top? (or, does it even matter??) 😀

  10. Louise Mackie

    Awesome! You must have read my mind as I am on a miso/tahini kick as of late, and this fits the bill to a T. And I love that you didn’t skimp on the garlic (although I am a freak and will probably add more when I make it 😉 )


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