Appetizer: United States – Kansas | Great Plains United States – Sunflower Seed Hummus

Serving Size: 6

Approximate Time

Prep 10 min

Cook 0 min

Total 10 min

Ingredients

- 2 cups (280 g) hulled sunflower seeds, toasted
- 1/4 cup (60 ml) tahini
- 3 tbsp (45 ml) fresh lemon juice (about 1 large lemon)
- 2 cloves garlic, roughly chopped
- 1/3 cup (80 ml) extra-virgin olive oil, plus 1 tbsp (15 ml) for serving
- 1/4 cup (60 ml) water, plus more as needed
- 1 tsp (5 ml) ground cumin
- 1 tsp (6 g) kosher salt, or to taste
- 1/4 tsp (1 g) smoked paprika, plus extra for garnish
- 2 tbsp (8 g) chopped fresh parsley, for garnish
- Fresh lemon wedges, for serving
- 4 pita breads, cut into wedges (about 8 oz / 225 g total)
- 2 cups (250 g) assorted fresh vegetables (carrot sticks, celery sticks, cucumber rounds, bell pepper strips) for dipping

Instructions

Short Description:
A creamy, nutty hummus that swaps chickpeas for toasted sunflower seeds, served as a regional Kansas starter with fresh vegetables and warm pita. Bright lemon and tahini balance the seeds' richness for a smooth dip.

Regional Notes:
This Great Plains / Kansas variation highlights locally abundant sunflowers by using hulled sunflower seeds instead of chickpeas, producing a distinct nutty flavor and creamier texture. It's commonly served with seasonal vegetables or pita to showcase Midwest agricultural produce.

1. Preheat the oven to 350°F (175°C). Spread the hulled sunflower seeds on a rimmed baking sheet in a single layer and toast 8–10 minutes, stirring once, until fragrant and lightly golden. Let cool slightly.
2. In a food processor, combine the toasted sunflower seeds, tahini, lemon juice, chopped garlic, ground cumin, kosher salt, and smoked paprika. Pulse until the mixture forms a coarse paste.
3. With the processor running, stream in the 1/3 cup (80 ml) olive oil, then add the 1/4 cup (60 ml) water gradually until the hummus reaches a smooth, spreadable consistency. Stop and scrape down the bowl as needed. Add more water (1–2 tbsp / 15–30 ml) if a thinner dip is desired.
4. Taste and adjust seasoning with additional salt, lemon juice, or cumin as preferred. For a silkier texture, process an extra 30–60 seconds.
5. Transfer the hummus to a shallow serving bowl. Drizzle 1 tbsp (15 ml) extra-virgin olive oil over the top, sprinkle with a pinch of smoked paprika and the chopped parsley, and place lemon wedges alongside.
6. Serve immediately with pita wedges and fresh vegetables. Refrigerate leftovers in an airtight container for up to 4 days; bring to room temperature and stir before serving.