Sundried Tomato & Sunflower Seed DipSmoky, creamy, flavorful… this dip hits all the right spots, plus it’s soy- and nut-free for people with allergies. Perfect for veggies or chips to scoop in all that rich tomato-ey goodness.

As October Unprocessed starts to wind down, I hope you’ll let me know what kind of experience you’ve been having. Or if you’re here because of the Vegan MoFo (Vegan Month of Food), let me know if you’ve tried any recipes.

Suitable for:
vegan, gluten-free, low-sodium, reduced-sugar diets

Not for:
migraine diets

Never heard of nutritional yeast? It’s a great addition to faux cheese dishes and dips. I use Bob’s Red Mill because I know it’s gluten-free:

Sundried Tomato Sunflower Dip

Smoky sun-dried tomato and sunflower seed dip

Smoky, savory, and nut-free.
4.45 from 9 votes
Prep Time 5 mins
Total Time 4 hrs 5 mins
Course Dinner, Lunch
Cuisine American
Servings 12 servings


  • 2 cups sunflower seeds raw (260 g)
  • 1/2 cup sun-dried tomatoes (20 g) [use salt-free for low-sodium diet]
  • 1 tbsp olive oil (extra virgin)
  • 2 lemons
  • 1 tbsp nutritional yeast
  • 1 tsp smoked paprika
  • 1 tsp cumin (dried)
  • 1 tsp smoky mesquite blend optional (omit for low-sodium diet)
  • 1 tsp sea salt (omit for low sodium diet)
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tsp hot chili oil start with 1/4 teaspoon, can omit


  • Soak the seeds with the tomatoes in filtered water for 2-4 hours, using enough water to keep them covered as they absorb it. Drain, reserving the liquid. Add them to the bowl of a food processor. Juice the lemons into the bowl, and add all the other ingredients except the chili oil.
  • Process until smooth, stopping several times to scrape down the sides. Add additional soaking water if needed to get the consistency you want. You can leave it thick for a sandwich spread, or thinner so it's more of a hummus or onion dip consistency.
  • To serve, put it in a pretty bowl and drizzle with some hot chili oil, topping with a thinly sliced sun-dried tomato if desired. Serve with raw veggies or chips.


Per serving:
  • 156 calories
  • 13 g fat
  • 1 g saturated fat
  • 3 g monounsaturated fat
  • 7 g polyunsaturated fat
  • 0 g trans fat
  • 0 g cholesterol
  • 236 mg sodium (48 mg sodium with salt omitted)
  • 275 mg potassium
  • 7 g carbohydrate
  • 3 g fiber
  • 2 g sugars
  • 5 g protein
  • 4 Weight Watchers Points Plus
Required FTC disclosure: The smoky mesquite blend was sent to me last year by Spice Islands. The sun-dried tomatoes were sent by San Marzano. I was not paid to write this post.