Tomato and Sunflower Seed Sauce

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The sunflowers seeds provide a nice texture to the sauce, but they must be soaked at least 6 hours or overnight.

Soaking : 6 h Preparation : 15 min Cooking : 30 min
160 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1/2 cup sunflower seeds 65 g
1 shallots 40 g
1 1/2 tbsp capers 14 g
1 tbsp lemon 1/2 lemon
1 tbsp extra virgin olive oil 15 mL
2 cloves garlic
1 tbsp olive oil 15 mL
1/2 cup strained tomatoes 130 g
1/4 cup fresh basil 14 g
2 tbsp Italian parsley, fresh 10 g

Before you start

A blender or food processor will be very useful to make the sunflower seed mixture.

Method

  1. Soak the sunflower seeds for at least 6 hrs, or overnight.
  2. Drain the sunflower seeds and transfer to a food processor. Add shallot, capers, lemon juice and extra virgin olive oil. Pulse until a coarse mixture is formed. Transfer the sunflower seed mixture to a bowl and set aside.
  3. Heat the olive oil in a pan over medium heat. Add the garlic and sauté 1 min while stirring. Add the tomatoes, basil and parsley. Bring to a boil, then reduce the heat and simmer for about 20 min. Stir in the sunflower seeds mixture then adjust the seasoning. Serve.

Remarks

This sauce can be prepared 2-3 days in advance and kept in the refrigerator.

Nutrition Facts Table

per 1 serving (70g)

Amount

% Daily Value

Calories

160

Fat

14 g

22 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

7 g

2 %

Fibre

2 g

10 %

Sugars

1 g

Net Carbs

5 g

Protein

4 g

Vitamin A

13 %

Vitamin C

16 %

Calcium

4 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Magnesium, Vitamin B1, Vitamin E, Vitamin K
Good source of  :
Copper, Folacin, Manganese, Pantothenic Acid, Selenium
Source of  :
Fibre, Iron, Niacin, Omega-6, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin C, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Fats 3

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