Carrot, Parsnip Seed Spread

This carrot and parsnip seed spread is a satisfying option for the lunchbox. Use as a spread on crackers or in sandwiches. It also makes a nice filling: slice a bell or sweet pepper lengthwise, de-seed and fill. Make a chunky version to add to salads or enjoy as a tasty side dish or snack.

Ingredients:carrot parsnip seed spread

  • 3 carrots
  • 1 parsnip
  • 4 tablespoons of sunflower seeds
  • 1 tablespoon of tahini
  • 4 tablespoons of olive oil
  • 1 tablespoon of apple cider vinegar


  1. Peel and cut up parsnip and carrots into small pieces and place in food processor with an S-blade.
  2. Add remaining ingredients and blitz.


If you do not like the raw version above you could steam or par-boil the carrots and parsnips before chopping and placing in the food processor. Alternatively you could use the raw mix as a stuffing for baked peppers or other vegetable of your choosing.

Use whatever seeds you have, add more oil or tahini for a smoother spread and season to your taste.