Discovering Vegetarian/Vegan Diets and Recipes

Sunflower and mushroom spread


Sunflower and mushroom spread. Sunflower seeds are wonderfully healthy, packed with iron, vitamin E and other essential nutrients. This spread is a great way to get more of them into your diet. Oh, and it tastes pretty good too…


  • 7/8 cup (4 oz / 115g) sunflower seeds
  • 4 tbsp vegetable oil
  • 1 1/2 cups (4 oz / 115g) mushrooms, finely chopped
  • 2 tbsp fresh herbs, or 1 tbsp dried garlic
  • Salt and pepper to taste


  1. Put the seeds into a heavy based pan and dry roast them until they begin to colour, stirring them occasionally.
  2. Grind to a coarse powder.
  3. Heat half the oil and fry the mushrooms for a few minutes.
  4. Stir together all the ingredients, making sure they are thoroughly blended.

Store the spread in a small plastic container in the fridge – the flavour will develop if you leave it a day.

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