Description

Sunflower Seed Risotto is a creamy, grain-free alternative to traditional risotto, made with soaked sunflower seeds for a nutty, chewy texture and rich flavor.

Ingredients

1 cup hulled raw sunflower seeds
4 cups vegetable or chicken broth
1 small onion, finely chopped
2 cloves garlic, minced
2 tbsp olive oil or butter
1/4 cup white wine (optional)
2 tbsp nutritional yeast or grated parmesan
1 tbsp lemon juice (optional)
1 tbsp fresh herbs (thyme, parsley, or basil)
Salt and pepper to taste

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Instructions

Soak sunflower seeds in water for at least 2 hours or overnight, then drain and rinse.
In a saucepan, warm broth and keep at a gentle simmer.
Heat olive oil or butter in a deep skillet over medium heat. Add onion and cook until translucent.
Add garlic and sauté for 30 seconds.
Stir in sunflower seeds and toast for 1–2 minutes.
Deglaze with white wine, if using, and let reduce.
Add broth one ladle at a time, stirring often, allowing it to absorb before adding more. Continue for 25–30 minutes until seeds are tender but chewy.
Stir in nutritional yeast or parmesan, herbs, and lemon juice if using.
Season with salt and pepper, then serve warm.

Notes

Soaking seeds helps achieve a risotto-like texture.
Use nutritional yeast for a vegan option.
Add seasonal vegetables or mushrooms for variation.

Prep Time: 10 minutes
Cook Time: 30 minutes
Category: Main Dish
Method: Simmering
Cuisine: Modern/Innovative

Nutrition

Serving Size: 1 bowl
Calories: 340
Sugar: 2g
Sodium: 720mg
Fat: 24g
Saturated Fat: 3g
Unsaturated Fat: 19g
Trans Fat: 0g
Carbohydrates: 16g
Fiber: 5g
Protein: 12g
Cholesterol: 0mg