Tomato and Sunflower Seeds Sauce

Name: Tomato and Sunflower Seeds Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 1/2 cup sunflower seeds; 1 shallots; 1 1/2 tbsp capers; 1 tbsp lemon; 1 tbsp extra virgin olive oil; 2 cloves garlic; 1 tbsp olive oil; 1/2 cup strained tomatoes; 1/4 cup fresh basil; 2 tbsp Italian parsley, fresh

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The sunflowers seeds provide a nice texture to the sauce, but they must be soaked at least 6 hours or overnight.

Soaking : 6 h Preparation : 15 min Cooking : 30 min

160 calories/serving

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Ingredients

1/2 cup	sunflower seeds	65 g
1	shallots	40 g
1 1/2 tbsp	capers	14 g
1 tbsp	lemon	1/2 lemon
1 tbsp	extra virgin olive oil	15 mL
2 cloves	garlic
1 tbsp	olive oil	15 mL
1/2 cup	strained tomatoes	130 g
1/4 cup	fresh basil	14 g
2 tbsp	Italian parsley, fresh	10 g

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
+ Trans 0 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 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	½	serving
Grain Products :	0	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	½	serving

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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