Pine nut pesto is one of the most overpriced condiments in any kitchen - the pine nuts cost more than the rest of the meal combined, the flavour is mild, and they go rancid quickly. Sunflower seed pesto fixes all of this: the seeds toast into a deeper, more complex base, the cost is a fraction, and the shelf life is better. The basil flavour is actually more prominent because the seeds do not compete with it the way pine nuts do. Sunflower seeds are among the richest plant sources of vitamin E - using them in a raw, unheated condiment preserves this completely. For a South Indian dry condiment that showcases the same seeds with completely different spicing, the Sunflower Seed Chutney Powder is the Indian equivalent of this idea.
Ingredients
- ½ cup Earthen Story Organic Sunflower Seeds Shop ↗
- 2 cups fresh basil leaves, tightly packed
- 2 cloves garlic
- 3 tbsp cold-pressed olive oil or cold-pressed groundnut oil
- 2 tbsp fresh lemon juice
- 3 tbsp grated Parmesan or nutritional yeast (for vegan)
- ½ tsp salt
- ¼ tsp black pepper
Steps
- Toast sunflower seeds in a dry pan over medium heat for 3 - 4 minutes, stirring constantly, until they are golden and fragrant. Watch carefully - they can burn suddenly. Spread on a plate to cool.
- Add cooled toasted sunflower seeds and garlic to a food processor. Pulse 8 - 10 times until the seeds are broken down into a coarse crumb.
- Add basil leaves, lemon juice, salt, and pepper. Pulse again until the basil is incorporated.
- With the processor running, drizzle in the oil gradually until you reach your desired consistency - thick for a spread, slightly looser for pasta sauce. Add 1 - 2 tbsp water if needed to loosen.
- Add Parmesan or nutritional yeast and pulse once more to combine. Taste and adjust salt, lemon, and garlic.
- Store in a jar with a thin layer of oil on top to prevent browning. Refrigerate for up to 1 week, or freeze in ice cube trays for up to 3 months.
Key Benefits
- Sunflower seeds for vitamin E without the cost of pine nuts Organic sunflower seeds are one of the richest food sources of vitamin E - significantly higher per gram than pine nuts. Vitamin E deficiency is underreported in Indian diets dominated by refined oils - a tablespoon of this pesto daily addresses it better than any supplement.
- Basil for anti-inflammatory volatile oils Fresh basil contains eugenol, linalool, and other volatile compounds with documented anti-inflammatory and antimicrobial properties. These are most potent when basil is used fresh and raw, as in pesto, rather than cooked - the no-heat preparation of this condiment is nutritionally deliberate.
- Toasting for flavour depth and improved mineral bioavailability Lightly toasting sunflower seeds reduces their phytic acid content, improving the absorption of the zinc and iron they contain. The toasting also develops a roasted, nutty flavour that raw seeds lack. Cold-pressed groundnut oil works particularly well in this pesto - its mild nuttiness complements the toasted seeds without the grassy notes of olive oil.
Explore more recipes like this on our Recipes page, or read our ingredient guides and food knowledge articles in the Discover section.
