This cilantro sunflower seeds dressing was created because we wanted something easy & quick for a side salad at dinner. This cashew, soy, and plant-based dressing is a favorite whenever we want something quick, tasty, and nutritious. Five simple ingredients are all that’s needed: the blender and just 10 minutes. We’ll show you exactly how to do it!

Why Sunflower Seeds?

This dressing is made with sunflower seeds. These sunflower seeds are a milder alternative to cashews. They also contain vitamin E, selenium, and vitamins B5 and B6, as well as folate, zinc, and other nutrients ( source).

Other Ingredients

This dressing is brightened with lemon; cilantro adds a herbaceous element, garlic gives it a zing, and salt enhances all flavors. Blending these ingredients with water will provide you with a flavorful and nourishing dressing that you’ll want to pour over everything.



  • 1/4 cup raw, unsalted sunflower seeds
  • 3 tbsp of lemon juice (1 large lime)
  • 1/4 cup fresh cilantro leaves, loosely packed (or substitute another soft herb like basil, parsley, or dill).
  • Two small garlic cloves (1 small clove = 4g)
  • 1/4 teaspoon sea salt
  • 1/4 cup water

FOR SERVING optional

  • Mixed greens
  • Sliced vegetables (cucumbers, red bell peppers, radishes, etc.
  • Black beans rinsed and drained


  • This recipe is best made with a small mixer. Triple the recipe if you are using an upright, large blender. You don’t need to soak sunflower seeds if you have a powerful blend. Just move on to the next step. If you don’t have a powerful combination, soak the sunflower seeds for 30 minutes in hot water, then drain.
  • Add all ingredients to a small blender (sunflower seed, lemon juice, cilantro, garlic salt, and water). Blend until smooth and creamy.
  • Add more salt or sea salt according to your taste. You can also add more lemon juice to increase acidity.
  • We serve it on a side salad with mixed greens, sliced vegetables, and olive oil. Add black beans for fiber and protein. Serve over grain and vegetable bowls!
  • Dressing leftovers can be stored in the fridge in an airtight container for up to 4 days. Not freezer-friendly.

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