Tomato and Sunflower Seeds Sauce
The sunflowers seeds provide a nice texture to the sauce, but they must be soaked at least 6 hours or overnight.
Ingredients
Before you start
A blender or food processor will be very useful to make the sunflower seed mixture.
Method
- Soak the sunflower seeds for at least 6 hrs, or overnight.
- 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.
- 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.
Remarks
This sauce can be prepared 2-3 days in advance and kept in the refrigerator.
Nutrition Facts Table
per 1 serving (70g)
Amount % Daily Value |
Calories 160 |
Fat 14 g 22 % |
Saturated
1.6 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 % |
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
DIABETES Exchange
Food Group | Exchanges |
---|---|
Fruits | 0 |
Vegetables | ½ |
Fats | 3 |