Tomato and Sunflower Seeds Sauce

3 Reviews
100% would make this recipe again

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

This recipe is incompatible with your food profile

Soaking : 6 h Preparation : 15 min Cooking : 30 min
160 calories/serving


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.


  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.


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

Nutrition Facts Table

per 1 serving (70 g)


% Daily Value




14 g

22 %

Saturated 1.6 g
+ Trans 0 g

8 %


0 mg


140 mg

6 %


7 g

2 %


2 g

10 %


1 g

Net Carbs

5 g


4 g

Vitamin A

13 %

Vitamin C

16 %


4 %


13 %


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


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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.


3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.