Jun 9, 2013

Creamy pasta with sunflower seed cream

I already feel that this creamy and delicious pasta will be my summer hit! I've made it several times already and it delivers every time. It is juicy, creamy, filling and very easy. The only cooking you need to do is boil the pasta and fry the carrot peels for a couple of minutes. Sunflower seed cream is brilliant, because the seeds are much more cheaper than cashews for example and people with nut allergies can also eat this tasty dish. And you don't need to cook the sauce! So it is healthier too and super easy. And there's also tons of variations to this dish - try adding some more vegetables or mushrooms or a couple of handfuls of fresh spinach to make a green pasta. Feel free to experiment! Here's my simple version:

3-4 people

  • 250 g pasta (I used big paccheri pasta but I recommend something smaller)
  • 150 g sunflower seeds (peeled)
  • 3 carrots
  • 2 ripe tomatoes
  • 2 tsp vegan poultry seasoning or some salt
  • 2 Tbsp soy sauce
  • 200 ml water
  • a little bit of salt, ground black pepper and some oil
  • (fresh basil)

Boil the sunflower seeds for 15 minutes or soak them for a couple of hours. Drain, pour them in a bowl along with the vegan poultry seasoning, soy sauce and water and blend until smooth. Taste and add some salt or soy sauce if needed. Boil the pasta al dente. In the meantime wash the carrots and peel them with a vegetable peeler until you have a bowl full of carrot peels and almost no carrots left :) Pour a couple of tablespoons of oil in a hot pan and cook the carrot peels with a little bit of salt and ground pepper for a couple of minutes. Drain the pasta and mix it with sunflower seed cream, chopped tomatoes and fried carrot peels. Garnish with fresh basil if you want. Serve right away!


  1. Is that 150 sunflower seeds exactly, or is it supposed to be 150 g? :)

  2. Haha, yes, it is 150 g. I fixed it now, thanks :D

  3. Sound great and looks wonderful! I will be trying this recipe soon.

  4. Thank you so much! Let me know how it turned out :)

  5. what is chicken seasoning ?

  6. Can't wait to try this out tonight! I really love your blog :) As a vegetarian moving towards veganism it is so nice to see that the recipes can be both easy and cheap and still be healthy vegan food!

  7. Thank you so much, Thea! I really hope you get some inspiration! :) And just ask if you have any questions about vegan recipes.

  8. Hey Dennis! It's something like this: http://www.healingleaves.com/images/tastes_like_chicken.png just a spice that people usually put on chicken (contains curry powder and some other good stuff). But you can substitute this with almost any of your favorite seasoning or spice.

  9. how do you make the sunflower seed sauce?

  10. Soak the sunflower seeds for a couple of hours or over night. Drain, pour them in a bowl along with the "chicken" seasoning, soy sauce and water and blend with hand blender until smooth.

  11. […] Creamy pasta with sunflower seed cream: when you are low on money, sunflower seeds win over cashews in this creamy […]


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