This wholesome raw dish features crunchy bell peppers stuffed with a creamy, herby sunflower seed pâté, making it a protein-rich, plant-based alternative to traditional stuffed peppers. With a smooth, garlicky filling and fresh toppings, these peppers are nourishing, refreshing, and packed with flavor.
- Total Time: 15 minutes
- Preparation Time: 15 minutes
- Cooking Time: 0 minutes (no cooking required)
- Servings: 4 (8 stuffed halves)
Ingredients
For the Sunflower Seed Pâté:
- 1 cup (150 g) raw sunflower seeds (soaked for 2 hours, drained)
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 clove garlic
- ½ tsp sea salt
- ¼ tsp black pepper
- ½ tsp cumin (optional)
- ¼ cup water (as needed for blending)
- 2 tbsp fresh parsley or cilantro, chopped
For the Bell Peppers:
- 4 medium bell peppers (red, yellow, or orange), halved and deseeded
- ½ cup cherry tomatoes, diced
- ¼ cup cucumber, diced
- 1 tbsp sesame seeds or hemp seeds (for garnish)
- 1 tbsp fresh basil or cilantro, chopped
Optional Additions:
- ¼ cup shredded carrots (for extra crunch)
- 1 tbsp nutritional yeast (for a cheesy flavor)
- ½ tsp smoked paprika (for extra depth)
Substitutions:
- Nut-free: No changes needed! Sunflower seeds replace nuts.
- Extra protein: Add 1 tbsp hemp seeds or a scoop of plant-based protein powder.
- No bell peppers? Use cucumber boats or large lettuce leaves.
Step-by-Step Instructions
- Prepare the Sunflower Seed Pâté:
- In a food processor, blend soaked sunflower seeds, lemon juice, olive oil, garlic, salt, black pepper, cumin, and parsley.
- Add water 1 tbsp at a time and blend until smooth.
- Stuff the Bell Peppers:
- Halve and deseed the bell peppers.
- Spoon sunflower seed pâté into each half.
- Garnish & Serve:
- Top with diced tomatoes, cucumbers, sesame seeds, and fresh herbs.
- Serve immediately or chill for 15 minutes for enhanced flavor.
Nutritional Information (Per Stuffed Pepper Half)
- Calories: 140
- Protein: 6 g
- Fats: 9 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Sugar: 3 g
Vitamins & Benefits
- Sunflower Seeds: High in vitamin E and healthy fats.
- Bell Peppers: Rich in vitamin C and antioxidants.
- Garlic & Lemon Juice: Support immunity and digestion.
Did you know? Bell peppers are technically fruits, not vegetables, and the red variety contains more vitamin C than an orange!
Storage Tips
- Refrigeration: Store in an airtight container for up to 2 days.
- Freezing: Not recommended, as the bell peppers may lose their crunch.
FAQ
❓ Can I make the pâté ahead of time?
✔️ Yes! Store in the fridge for up to 3 days and assemble fresh.
❓ What other vegetables can I use for stuffing?
✔️ Try zucchini boats, avocado halves, or cucumber cups.
❓ Can I add more heat to the pâté?
✔️ Yes! Add ¼ tsp cayenne pepper or diced jalapeño for spice.
