Allergy Associates of La Crosse / Recipes / Vegan Sunflower Seed “Tuna” Salad

Vegan Sunflower Seed “Tuna” Salad

Serving size: 4 servings


  • 1 cup raw hulled sunflower seeds
  • 2 Tbsp. fresh lemon juice
  • 1 small shallot, chopped
  • 2 Tbsp. fresh dill, coarsely chopped
  • 2 Tbsp. parsley leaves, coarsely chopped
  • Freshly ground black pepper
  • 1 stalk celery with leaves, chopped
  • 1/2 tsp. salt
  • 2 tsp. Dijon mustard
  • 1/4 tsp. paprika
  • Serving suggestions: whole wheat wraps, lettuce, tomato, avocado


  1. Place sunflower seeds in a container. Pour water over the seeds until they are covered with an extra 1/4 inch of water. Let seeds soak at room temperature for 24 hours.
  2. Drain seeds and rinse. In a food processor, pulse 1 cup of seeds with lemon juice, mustard and 1/4 teaspoon salt, until smooth.
  3. Add the remaining ingredients, dill, parsley, paprika, celery, shallot and the remaining 1/4 teaspoon salt and pepper. Pulse until the mixture looks like tuna salad.
  4. Refrigerate in an airtight container and eat within 3 days. Serve in a wrap with lettuce, tomato and avocado.

Nutrition per serving: 180 calories, 9 g carbohydrates, 14 g fat, 5 g fiber, 7 g protein, 340 mg sodium, 1 g sugar.

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