Roasted Sunflower Seed and Roasted Red Onion Dip

Name: Roasted Sunflower Seed and Roasted Red Onion Dip
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 8 servings
Cuisine: Mediterranean
Ingredients: 1½ cups (210 g) raw sunflower seeds, hulled; 1 whole (180 g) red onion, medium, halved and thinly sliced; 4 cloves (20 g) garlic cloves, smashed; ¼ cup (60 ml) extra-virgin olive oil; 3 tablespoons (45 ml) fresh lemon juice; ¾ teaspoon (4 g) sea salt; to taste freshly ground black pepper; 3 tablespoons (45 g) tahini (optional); ½ teaspoon (1 g) smoked paprika (optional)

From the MyKitchenBank Kitchen

A Mediterranean-inspired dip celebrating roasted sunflower seeds and caramelized red onion. The seeds provide a nutty richness while the roasted onion adds natural sweetness and depth. A squeeze of lemon juice brightens the whole dip. Serve with crackers, vegetables, or warm bread.

Prep: 15 min
Cook: 40 min
Wait: 10 min
Total: 1 hr 5 min
Makes: About 2 cups (480 ml)

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Steps

Before you start

Preheat your oven to 400°F (200°C)
Line a large baking sheet with parchment paper
Have all ingredients measured and ready before you start roasting

1
Arrange and oil seeds and onionOven 400°F / 205°C
- Spread the sunflower seeds evenly on the prepared baking sheet.
- In a small bowl, toss the sliced red onion with 1 tablespoon of the olive oil, then season lightly with salt and pepper.
- Add the oiled onion to the baking sheet alongside the seeds.
- Scatter the smashed garlic cloves over everything.
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Tip: Don't stir the garlic into the onion yet—keep it separate so it roasts evenly with the seeds.
2
Roast seeds and vegetablesOven 400°F / 205°C
- Roast in the preheated 400°F (200°C) oven for 25–30 minutes, stirring the pan halfway through.
- The seeds should be deeply golden and fragrant, the onion should be caramelized and soft, and the garlic should be mellow and lightly browned.
- Watch closely during the final 5 minutes to prevent burning.
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Ready when: Sunflower seeds are deeply golden and fragrant; onion is caramelized and soft at the edges; garlic is lightly browned
Tip: Don't leave the pan unattended in the final 10 minutes—overly dark seeds will taste bitter.
3
Cool and transfer
- Remove the baking sheet from the oven and let the seeds, onion, and garlic cool for about 10 minutes on the pan until they are comfortable to touch but still warm.
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Ready when: Mixture is cool enough to touch comfortably
4
Blend into dip base
- Transfer the cooled roasted seeds, onion, and garlic to the food processor.
- Add the remaining 3 tablespoons of olive oil, tahini (if using), lemon juice, and sea salt.
- Pulse and blend until the mixture reaches a chunky, creamy dip consistency.
- You want some texture—not a completely smooth paste.
- This should take 1–2 minutes of pulsing.
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Ready when: Mixture is creamy and chunky, with visible sunflower seed pieces
Tip: Pulse rather than continuous blend to keep the dip textured and chunky; stop when you still see small seed pieces.
5
Season and finish
- Taste the dip and adjust seasoning with a pinch more sea salt and freshly ground black pepper as needed.
- If using smoked paprika, sprinkle it over the top and gently fold it in for a subtle smoky finish.
- If the dip seems too thick, add 1–2 tablespoons of warm water, one at a time, until you reach your preferred consistency.
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Tip: Add water gradually—it's easier to thin a dip than to thicken it back up.

Good to know

Tips

Roasting is key: it transforms raw sunflower seeds into something deeply nutty and caramelizes the onion's natural sugars. Don't skip this step or use pre-roasted seeds.
For the smoothest dip, let the roasted mixture cool completely before blending; warm roasted seeds can make the dip oily.
Tahini is optional but adds richness and helps bind the dip without requiring dairy. If you skip it, the dip will be denser and more seed-forward.
This dip pairs beautifully with crudités (especially crisp vegetables like carrots, celery, and bell peppers), toasted pita chips, crackers, or warm flatbread.

Make ahead

Make this dip up to 3 days ahead. Store it in an airtight container in the refrigerator. Bring to room temperature or gently warm in a small saucepan over low heat for 2–3 minutes before serving, stirring in a splash of water if it has thickened."

Storage & reheating

Room temperature: up to 2 hours (cover loosely with a kitchen towel). Refrigerator: up to 3 days in an airtight container. Freezer: up to 2 months in a freezer-safe container (thaw overnight in the fridge before serving). Reheat gently on the stovetop over low heat or in a microwave at 50% power, stirring occasionally and adding a little water if needed.

Substitutions

raw sunflower seeds, hulled → Roasted pumpkin seeds (pepitas) or raw mixed seeds (sunflower and pumpkin blend). Pumpkin seeds will add a slightly earthier, deeper flavor. Adjust roasting time by 2–3 minutes as pumpkin seeds may brown faster.
red onion, medium → Yellow or sweet onion. Yellow onion will roast more mildly; sweet onion will add more caramel sweetness. Both work well but red onion adds a subtle, fruity note that is signature to this dip.
tahini → Greek yogurt (2–3 tablespoons) or sour cream (2–3 tablespoons). These will add creaminess and slight tang; tahini adds a nutty undertone. Omit tahini entirely for a lighter, more textured dip.
smoked paprika → Regular paprika, Aleppo pepper, or a small pinch of cayenne. Regular paprika is milder and sweeter; Aleppo pepper adds fruity heat; cayenne adds sharp heat. All are optional garnishes that can be stirred in or dusted on top.