Low Iodine Sunflower Seed Lemon Sauce
Bright, creamy, and packed with nutty depth, this blended sauce is the kind of versatile condiment that earns a permanent spot in your fridge rotation. Raw sunflower seeds form the silky base after a quick soak and rinse, giving you a rich, dairy-free texture that rivals any store-bought dressing — without the iodized salt or seafood-derived additives that can make packaged sauces off-limits. Fresh lemon juice and zest bring a sharp, sunny lift, while garlic, cumin, and a whisper of cayenne layer in just enough complexity to keep things interesting. Everything here is straightforward and plant-based, which makes navigating low-iodine eating feel a lot less restrictive than it sometimes can. The whole thing comes together in a blender in under ten minutes of active work, and the consistency is totally adjustable — thin it out for a drizzle, keep it thick for a dip or spread. It keeps beautifully in the refrigerator for up to four days, so you can make a batch ahead and reach for it all week long over roasted vegetables, grain bowls, or simple salads.
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Learn more →Ingredients
6 servings
- 1 cup raw sunflower seeds
- ½ cup water, plus more to thin
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 1 tsp lemon zest
- 1 clove garlic, peeled
- 2 tbsp extra virgin olive oil
- ½ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ¼ tsp ground cumin
- ⅛ tsp cayenne pepper (optional)
Instructions
- 1
Place the sunflower seeds in the blender or food processor and cover with cold water by at least 1 inch. Let soak for 30 minutes, then drain and rinse thoroughly under cold running water.
- 2
Add the drained sunflower seeds, 1/2 cup fresh water, lemon juice, lemon zest, garlic, olive oil, salt, cumin, and cayenne (if using) to the blender. Blend on high for 60–90 seconds until completely smooth and creamy, scraping down the sides once halfway through.
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