Vegan Sunflower Pâté + A Garden Tour

Vegan Sunflower Pâté
 Vegan Sunflower Pâté + A Garden Tour


Everything has its beauty, but not everyone sees it.Confucious
This recipe has really been a long time coming on the blog, with 100% thanks to my mom, who never fails to adequately prepare for a visit from her kids with a freshly made pan of this delicious vegan pâté (among other delicious goodies, including her famous frozen brownies). Every time I visit her, I realize once again how good this recipe is – and one so indispensable it will save you a little cash if you tend to buy these types of things (which can be pricey in the stores, and bless those who are producing these great products). The base recipe is easily customizable, so feel free to try it once and then shake it up with added fresh herbs, fresh garlic or minced fresh jalapeno, or even mushrooms for added flavour. I like it plain jane, leaving the variety to the toppings on my sandwich or the goodies in my salad bowl – but hey, once you ace it, have fun with it and make it your own!

This pâté makes a great base for a super tasty and filling sandwich, loaded with garden fresh veggies inspired by a traipse through my parent’s lush garden or a trip to the farmer’s market. I love visiting my folks in the summer – and this year they surprised us with the new addition of a well built garden greenhouse, perfect for growing lush supplies of juicy red tomatoes (my absolute favourite). This time of year my folks meals are dictated by what is ready to pick: green beans, kale, zucchini, green peppers, cucumbers, peas, beets and potatoes are just a few of the organic goodies you can find growing there right now. Add to that the slew of ripe blackberries dripping from what seems like every gravel road corner, not to mention the stone-milled sourdough bakery across the street – and I’d say it’s a pretty good place to homestead. It’s a darned good thing then that they’ve been at it there for over forty years – and while the long trip means I only go back a few times a year, it will forever be that this little piece of property in the Gulf Islands of BC holds a special & sacred place in my heart.

A Garden Tour
A Garden Tour

A Garden Tour
A Garden Tour
A Garden Tour

We just returned from a quick visit as part of our week long getaway, and as always I’ve returned with my mom’s freshly dried garden mint, too many pics to properly edit, and loads of fresh inspiration, starting with this indispensable recipe for your new favourite pâté. Add a little to a bowl of raw or steamed veggies, smash it onto your favourite crackers, or use it in a sandwich like we did here. We can thank my dear mom for this recipe that is soon to become a classic…..and I know you’ll already have everything you need for this ready to go.

It’s a short, sweet, and super high quality ingredient list. Just the way I like it 😉

A Garden Tour
A Garden Tour

A Garden Tour
A Garden Tour

Vegan Sunflower Pâté

1 cup sunflower seeds, ground (a dry Blendtec or Vitamix is great for this)
1/2 cup nutritional yeast
1/2 cup flour (many types of flour can be used, but I wouldn’t use almond flour … rice, garbanzo bean, corn flour makes it a bit more gritty unless a fine flour. I used freshly milled wheat flour)
3 Tablespoons Bragg’s or soy sauce
1 packed cup coarsely grated potato (squeeze out wetness)
1 1/4 cups water
1/3 cup olive oil
1/2 cup finely chopped yellow onion
1/4 tsp garlic powder
optional dry herbs: thyme, parsley or sage

Heat the oven to 350 degrees, and lightly oil a square or round 8 inch baking pan. Prepare all of the ingredients and add them to a large mixing bowl, starting in order from the top. To squeeze out the liquid in the grated potato, simply grate them and squeeze the potato in your hands over the sink, all of the water will come out and you will have a dry handful of potatoes.

Combine all of the ingredients well with your hands, until the mixture is evenly incorporated. Pour into the oiled baking pan and bake for 45 minutes, then remove from the oven and allow to cool. You can enjoy this freshly baked while still warm, or let it cool to room temperature. It’s great refrigerated for up to a week and freezes well too.

I always feel that sunflower seeds are a bit of an unsung hero in the nut/protein world. They are still incredibly budget friendly while other nuts and seeds have sky-rocketed in price. Sunflower seeds are high in protein and calcium, and can be much more digestible than other nuts like almonds or macadamias (two of my faves that I find a little tough to digest). You can still pick up a giant bag of these highly nutritious gems for less than $10, and they’ll go far. They make decent milks too, which are best enjoyed fresh, as I find sunflower seed milk can quickly turn bitter. Just keep them in your freezer for this recipe alone, you’ll be glad you have them!

A Garden Tour
Vegan Sunflower Pâté

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ShiraVegan Sunflower Pâté + A Garden Tour

8 Comments on “Vegan Sunflower Pâté + A Garden Tour”

  1. AJ Paradis

    This sounds like an interesting recipe. I’ve never had or tried making anything like it. Definitely going to give it a try! And this garden … I’m jealous.

  2. Lesq

    I am making this today because it will go beautifully with the garden fresh tomatoes I have, sought dough bread, avocado and a side of fresh green beans and red peppers. I wanted to know would it be possible to share a FULL day of eats–breakfast, lunch , dinner and snacks, if any, periodically. I know I would find it to be extremely helpful as well as enjoyable. It shouldn’t need to be anything but what you do regularly because the best food is simple and the most tasty. Btw, the garden is so beautiful!!!!

  3. Khadijah Paster

    Everything looks and sounds so delicious!!! I need these foods in my life. Thank you so much for sharing, I can’t wait to try. The garden pics are wonderful. An excellent life saving goal to strive for… Thank you so much for loving and sharing the many ways to use natural gifts within our reach.

  4. Jodi

    Those tomatoes are amazing! My goodness what a little piece of magic in that garden. I can understand why this place keeps a hold of your heart, Shira. I love a good sunflower seed pate, and this one has just the right ingredients – not too fussy, sounds delicious! x

    1. Shira

      Thanks Jodi! It was just the break I needed – it wish the ferries didn’t take forever! This pate is classic, can’t go wrong! 🙂 xo

  5. Lisa

    Made this today. I was a little more liberal with salt and pepper than your recipe suggested (personal preference) and the end result was delicious! Thank you so much! I ate this with some of the italian chickpea bread I made yesterday. That’s another thank you. That bread is delicious and it is a nice carrier for this recipe.

    1. Shira

      Wonderful Lisa, so great to hear! I love this recipe since it is so easy adaptable. Sounds like an amazing combo! 🙂

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