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.

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Ingredients

??? sunflower seeds ???
??? shallots ???
??? capers ???
??? lemon ???
??? extra virgin olive oil ???
??? garlic ???
??? olive oil ???
??? strained tomatoes ???
??? fresh basil ???
??? Italian parsley, fresh ???

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.

Observations

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

Nutrition Facts Table

per 1 serving (70 g)

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 %
More info

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
More info

DIABETES Exchange

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

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

My Notes

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  • 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

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