Seed Pâté

Seed Pâté Recipe

Make this seed pâté when you want something in your refrigerator that can easily assimilate into just about any snack or meal. It's one of those things that can cozy up to chilaquiles, be slathered on a quesadilla, dolloped on a yoga bowl, enjoyed alongside (or in place of hummus), spread on a get what I'm saying. The base is made of seeds that have been soaked for a stretch and then blended into a creamy, full-bodied puree. In this instance I've worked in fresh herbs and garlic, but it's not hard to imagine many different ways to approach the base. I like to finish seed pate with a bit of miso - for flavor, seasoning, and easy nutritional boost.

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It also satisfies by the spoonful - for example, as a seed-based alternative to almond butter.

Seed Pate

1/2 cup raw sunflower seeds
1 1/2 cups raw pumpkin seeds
4 cups filtered water, for soaking

1/3 cup olive oil
1 medium garlic clove
4 sprigs of thyme or oregano
4 sprigs fresh dill

2 tablespoons miso, preferably a chunky, hearty miso (country, chickpea, etc.)
3 tablespoons fresh lemon juice
1/3 - 2/3 cups nut milk or water
fine grain salt to taste

Cover the seeds with 4 cups of water and soak for 4-6 hours, or, preferably, overnight. Strain the seeds, rinse well under running water. Drain well and place in a blender along with the olive oil, garlic, herbs, miso, lemon juice, 1/3 cup of the nut milk. Blend until smooth, thinning with more nut milk or water if needed. Taste and adjust with a few pinches of salt, and more lemon juice if needed.

Makes about 2 cups.

Prep time: 5 min

If you make this recipe, I'd love to see it - tag it #101cookbooks on Instagram!
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I can already imagine this seed pâté on a tartine, it's going to be lovely for sure! I love your herb choices as well and the addition of miso will definitely give it the added nutritional kick.

Jennifer @ Delicious

This recipe appears to be definition to the word "wholesome" :) I'm sure it would be awesome on some whole grain toast or crostini :)

Maikki // Maikin mokomin

Aren't seed pâtés gorgeous ? They're packed with protein and omega oils and can be assimilated into a raw food diet. I like your choice of herbs, too, and the miso is inspired! I make my Sunflower Herb Pâté with quite a bit more lemon juice and no nut milk and get a great result. Will try your recipe next time as I'm intrigued by the addition of the nut milk. Thanks for sharing. P.S. Beautiful photos !

Madame Thermomix

This looks wonderful! I've always loved of playing with my hummus recipe for this type of thing but I've rarely used seeds! Brilliant!

I love the little moat around your seed pate! What stunning visual presentation. And it's chock-full of good-for-you ingredients. Pumpkin seeds in particular make me weak in the knees. Love how versatile it is as well.

Laura ~RYG

Yeah, this would definitely be delicious on a number of meals! I really like the miso in there!!

Katrina @ Warm Vanilla Sugar

The color reminds me of green olive tapenade. Stunning.
I need to try this asap!


That looks delish! Beautiful photos as always.

Mary Frances

Just pre-ordered your new book, Heidi. Can't wait to see it! Congratulations!


I never met a seed I didn't like. Can't wait to try this awesome recipe!

Amy @ Parsley In My Teeth

Hi! This looks wonderful. How long will it keep?


That looks so lovely and fresh! I can't wait to try it out with the variety of herbs growing in my garden. As always, beautiful photos, Heidi!

Stephanie | mind your plants

I love this idea so much Heidi and the idea that it would work with so many different uses. Beautiful images!

Katie | Healthy Seasonal Recipes

What a creative idea!! I saw a lot of pate in France but couldn't bring myself to eat it knowing where it came from. I absolutely love this plant-based version :)

Sarah | Well and Full

Va-va-voom! This looks and sounds fantastic! I love the addition of miso for a different flavour :) Delicious ^ ^

Jules @ WolfItDown

Lovely recipe and pictures, thank you! What's the advantage of soaking the seeds? I wonder if it's textural, nutritional or both. Or something else?

HS: Hi Nan - the soaking has quite an impact on both the texture and the nutritional benefits.


Don't eat soy.....any substitute suggestions ?

HS: Hi Ruthie - you can seek out a non-soy miso. I like chickpea miso quite a lot, and find it at different natural foods stores....


Right up my alley! Must make.


This is brilliant! I've soaked and pureed sunflower seeds for other sauces/spreads, but never thought to include pepitas and make it into a sort of hummus - love love love

Jessie Snyder | Faring Well

I recently ate the most delicious pumpkin seed pesto served with warm local goat cheese at Phoenix Table & Bar in Stowe, Vermont. This beautiful seed pate reminds me of it, yum and so good for you!

Jen @ sweetgreenkitchen

This sounds like it needs to be a staple in the fridge at all times! yum!

Dani | salt sugar and i

You have marketed this pate really well. I would not have imagined it to be so versatile, but now I'm sold. Love both the dill and miso in it!

Katie @ Whole Nourishment

Can't wait to try this. Quick question. By "nut milk" do you mean the soaking liquid... Or...? Thanks!


I recently tried an almond pate that was similar to this and it was fantastic! Can't wait to try this one!

Sarah from Soymilk + Honey

I am fascinated by this recipe. I love seeds and I try to use them in many dishes. Thank you for creating something so simply yet somewhat unusual. Can't wait to try it. I'm going to soak my seeds right now. Cheers! TwoFoodNuts!


Gorgeous idea. Seeds and miso make an excellent combination - brilliant!

Food from Michelle's kitchen

This looks amazing...and like so many of your inspired creations, simple, easy, and meant to be! Question - I'm feeling a food processor would work even better than a blender. Your thoughts?

HS: You could certainly give it a try - I feel like the blender might get things a bit smoother, but this is the sort of thing that is completely personal preference.


Beautiful! One question. Are the pumpkin seeds hulled?

HS: Yes Kathleen - hulled...

Kathleen Keys

just made this and all i can say is.....wowwwww....soooo yummy. thank you so much Heidi. you are a kitchen-magician! :)


Loved your article about printing in China. I have printed in that plant and Toppan's too. We, my Colophon Book Group, are getting a private tour or the Bookbinding Museum tonight at 5:30, near Moscone Center. Please join as my quest! If not then contact me for meet up. Author Dana Veden and I would love to have tea with you.
Tom Ingalls 415.626.6395
My press is Missing Links Press
All the best, keep up the great work!

Tom Ingalls

I also wanted to know what you meant by "nut milk".
Thanks much, seeds are soaking now!


I recently stocked up on raw nuts and seeds at Whole Foods. The nuts I use quite regularly but I always fear for the lone seeds left to rest in the cupboard. This looks like the perfect way by which to incorporate them. Many thanks!

Elizabeth Breyer

I made a half batch of this and enjoyed it over a few days with soft-boiled eggs, as a bed under grated beet salad, with toast, etc. – but it found its true calling as an emulsifying agent for green gazpacho (based very loosely on the recipe in Plenty), where I used some in place of the usual bread and nuts. I am not sensitive to those ingredients myself, but for the record, this was a crazy delicious GF/nut-free creamy gazpacho. Probably I could also have left out the yogurt in the recipe and made it vegan with no sacrifice of flavor or texture. Yum, thanks!


I would never have thought of that but it looks delicious. Will definitely be trying it. Made thinner, it could even be a fabulous salad dressing :)

Leo Sigh

You always do such interesting and wonderful things with whole foods. This is a simply gorgeous pate.

kristie {birch and wild}

Stunning, as per usual. Excited to give it a go.

Heather Wischmann

Great idea to add miso, I can't wait to give this a try, seeds are soaking ready for later, and so versatile too! Thanks!

Susannah (Lemon and Coconut)

Thanks so much for the great looking recipe, very excited to try it. I'm wondering if you think substituting tahini for miso would work? I realize it changes the recipe significantly, but I'd love to take this in a middle eastern direction and I figure both miso and tahini are quite unctuous, albeit in different ways.

HS: Certainly give it a try Jesse!

Jesse G

Made this last night - it's even more yummy this morning. This was my first introduction to a seed pate - I do believe I am hooked! Thank you!


This is excellent! Instead of nut milk, I used white wine so those with nut allergies could enjoy it too. Thanks for the inspiration.


I had a lot of trouble with air pockets in my blander. Any recommendations?


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