Sunflower Seed Soup
A creamy, nutty sunflower seed soup with fresh scallions and savory broth, perfect for those seeking a hearty, plant-based starter or light meal option.
Ingredients
Instructions
- Combine sunflower seeds, sliced scallions, salt, water, and instant chicken broth in a pot.
- Simmer all ingredients for 45 minutes.
- Serve hot.
Tips & Substitutions
For a creamier texture, consider blending the soup before serving. If you want to enhance the flavor, add a splash of lemon juice or a sprinkle of smoked paprika. You can substitute sunflower seeds with pumpkin seeds for a different flavor profile. If you need a vegetarian version, opt for vegetable broth instead of chicken broth.
Serving Suggestions
Serve this sunflower seed soup hot, garnished with additional sliced scallions or a drizzle of olive oil for extra richness. It pairs beautifully with a fresh salad or crusty bread. For a heartier meal, consider serving it alongside Coxinhas - Chicken Croquettes(Brazilian Finger Food) or a side of roasted vegetables.
Storage & Reheating
Store any leftover sunflower seed soup in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stove over low heat, stirring occasionally. If the soup has thickened, add a little water or broth to reach your desired consistency before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Sunflower Seed Soup contains roughly 2141 calories, with 77g protein, 81g carbohydrates, and 185g fat. It is an excellent source of protein (154% of the Daily Value), dietary fiber (122% of the Daily Value), and iron (115% of the Daily Value). Note that it is relatively high in sodium, at 1802mg per serving (78% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use raw sunflower seeds instead of roasted ones?
Yes, you can use raw sunflower seeds, but roasting them beforehand will enhance their flavor and provide a nuttier taste to the soup. Simply toast them in a dry pan until golden before adding them to the recipe.
Is it possible to freeze sunflower seed soup?
Yes, you can freeze the soup for up to 2 months. Allow it to cool completely, then transfer it to a freezer-safe container. When ready to eat, thaw it in the refrigerator overnight and reheat on the stove.
What can I add to make the soup more filling?
To make the soup more filling, consider adding cooked grains like quinoa or rice. You can also stir in some cooked shredded chicken or beans for added protein, making it a complete meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).