Oregano Sunflower Seed Pesto – Oil Free




Easy  |  Servings: 8 |  Ready In: 5 minutes |  Yield: 1 cup

This healthy, oil-free recipe uses fresh oregano for Greek flavor on a classic Italian pesto.  Roasted sunflower seeds keep this condiment nut-free, making it a tasty spread on Quick Whole Wheat FlarbreadPortabella Burgers or a delicious topping for Greek Giant Lima Beans.  You can make a big batch of this vegan sauce and freeze extras.


  • 1/2 cup roasted sunflower seeds
  • 2 tablespoons fresh oregano
  • 2 tablespoons fresh basil
  • 1/4 teaspoon salt
  • 1/2 – 3/4 cup water

How it’s Done:

To make the Oregano pesto: Combine the sunflower seeds, oregano, basil, and salt in a food processor.  Puree. Stream in the water slowly, and stop just when the pesto is pourable. You still want it to have some chunky texture. Taste to adjust seasoning.

Dollop over Greek Baked Giant Lima Beans, Roasted Rosemary Garlic Potatoes, or Quick Whole Wheat Flatbread
Store in an air-tight container to prevent browning.

Yield: 1 Cup

Greek Baked Giant Lima Beans with Oregano Sunflower Seed Pesto – Healthy, Plant-Based, Vegan, Gluten-Free, Oil-Free Recipe

Chef’s Katie’s Tips

Oil-Free Roasting: Use dry-roasted sunflower seeds to avoid extra oils. Double-check the ingredients label.  If you prefer to roast your own, you can roast the sunflower seeds in a 350 oven for 8-10 minutes, until golden brown

Pistachio Pesto: You can also substitute with roasted pistachios for a brighter green color.

Why No Oil? on a mission I’m to get rid of empty calories.  Oil is full of fat and not much else.  Cooking oil-free gives you tons of flavor with a lot less calories.

Nutrition Facts

Serving size: 1/8 of a recipe (about 2 tablespoons)

Calories 48.02
Calories From Fat (70%) 33.56
% Daily Value

  • Total Fat 4g 6%
  • Saturated Fat 0.42g 2%
  • Cholesterol 0mg 0%
  • Sodium 76.74mg 3%
  • Potassium 77.75mg 2%
  • Total Carbohydrates 2.14g <1%
  • Fiber 1.19g 5%
  • Sugar 0.22g
  • Protein 1.6g 3%
  • Calcium 6.39mg <1%
  • Iron 10.57mg 59%
  • Vitamin A 62.5IU 1%
  • Vitamin C 0.89mg 1%

Shopping and Gear List

  • Organic Sunflower Seeds by Food to Live (Raw, Kernels, No Shell, Kosher, Bulk) — 8 Ounces
  • Greek Seasoning By Penzeys Spices 2.3 oz 1/2 cup jar


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