Dips/ Snacks

Seed and Parsnip Spread

Sunflower seed and parsnip spread
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This Sunflower Seed and Parsnip spread is creamy, delicious, full of flavour and delightful dip for your dinner or a snack. It’s made of parsnips, sunflower seeds and garlic, and flavoured with olive oil and spices. Savory dips and spreads are one of my favorite snacks. I’m so glad to be sharing this vegan parsnip and sunflower seed spread recipe which is perfect for any occasion.. It’s also quite easy to make. All you have to do is to saute the vegetables and blend with other ingredients in a food processor. Give it a try.

This vegan friendly and gluten free recipe is so easy to make and creates a huge batch perfect for dipping homemade croutons or adding into salads and sandwiches in the week. 

How to Make Seed and Parsnip Spread

Making Seed and Parsnip Spread is similar to making hummus or another bean dip. A food processor does the heavy lifting, breaking down the cooked parsnips and garlic and some sunflower seeds. And whipping them into a creamy, spreadable dip. A high-speed blender will also work for the recipe. Though I find that a food processor allows you to combine the ingredients without having to add a lot of liquid or get frantic with a tamp attachment.


I’ve used toasted sunflower seeds in the recipe. Toasting the sunflower seeds adds a little extra depth of flavor, but it’s definitely not necessary. I also simply chopped couple of parsnips and and onion and drizzled with oil and some seasonings and sauteed in a pan until slighlty browned and soft.

I keep the seasonings relatively simple here: garlic for the brightiness, olive oil and water for the creaminess. Speaking of spices I only used ground cumin which is perfect for spreds and adds a lot of flavour and just salt.

Check out more recipes:

Cauliflower Potato Lentil Salad

Beetroot Chickpea Salad

Pumpkin Beetroot Lentil Salad

Roasted Fennel Chickpea Salad

Sunflower seed and parsnip spread

Sunflower Seed and Parsnip Spread

This Sunflower Seed and Parsnip spread is creamy, delicious, full of flavour and delightful dip for your dinner or a snack.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Snack
Cuisine Mediterranean
Servings 4


  • 2 medium size parsnips
  • 1 onion
  • 1 clove garlic
  • ½ cup toasted sunflower seeds
  • 1 tsp salt
  • ½ tsp cumin
  • 2 tbsp olive oil
  • 2 tbsp water


  • Peel and cut parsnip into small pieces. Peel and chopp the onion.
  • In a pan add olive oil, parsnip, onion and salt. Saute for about 10 minutes until slightly golden and soft.
  • To a food processor add sauteed vegetables, sunflower seeds, garlic, cumin and water. Blend until smooth and serve it with a drizzle of olive oil. Enjoy!
Keyword creamy, delicious, dip, easy, fresh, garlic, gluten-free, healthy, lunch, parsnips, recipe, spread, tasty, vegan

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  • Reply
    The Student-turned-Doctor @ Food for Dissertating
    9th April 2023 at 1:42 am

    This was so good! I made it into a sandwich spread with veggies and avocado on whole grain toast. Parsnips don’t get nearly enough love.

    • Reply
      2nd June 2023 at 9:17 am

      That sounds amazing. Yess parsnip is one of my favourite winter vegetables and can be so versatile 🙂

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