A Deliciously Tasty Sunflower Seed Soup Recipe

Sunflower soup is a unique and tasty recipe that you’ll love to eat in the cooler weather and share with friends and family. This versatile version is excellent for eating alone or paired with your favorite sandwich. This is a great selection if you’re looking for a new soup to add to your current repertoire. Please keep reading to find out how to make it, and be sure to save this recipe.

Sunflower Seed Soup Recipe

Please take a few minutes to prepare your ingredients and chop everything, so you don’t have to stop and do it while adding everything. This preparation makes it easier to stay on track and ensures you get the best results. Gather the following ingredients to recreate this soup recipe.


  • 4 cups of chicken stock
  • 1 cup of cream
  • 1 1/2 cups of onion
  • 1 head of garlic
  • 1 tsp of red pepper
  • 2 tbsp of olive oil or sunflower oil divided into two parts
  • 1 tbsp of garlic
  • 1 tbsp of butter
  • Salt and pepper to taste
  • 2 cups of sunflower seeds (unsalted)

Cooking instructions:

Gather all your ingredients and turn your oven on to 350 degrees Fahrenheit or 180 degrees Celsius.

  • Step 1. Slice the top off of the garlic, taking care to leave it on the root portion. Carefully pour some olive oil over the top and coat the entire head.
  • Step 2. Spread your sunflower seeds on a parchment paper-lined baking sheet. Put the garlic head to one side and let it bake. Toast the seeds for up to 10 minutes, but leave the garlic until it’s soft. The roasting process may take up to 40 more minutes.
  • Step 3: Heat your remaining portion of oil (1 tbsp), add the crushed red pepper, and saute for about seven minutes until it’s translucent.
  • Step 4: Remove the garlic from the oven when it’s finished cooking and soft to the touch. Set it aside and let it cool down, so it’s safe to handle with your bare hands. Once it’s cool, you’ll squeeze from the bottom and press the contents of the roasted garlic from its paper casing and directly into the pot.
  • Step 5: Add the sunflower seeds, but save some for garnish.
  • Step 6: Add the chicken stock and boil, then turn the heat down to medium-low heat. Simmer all of the ingredients in the pot for approximately five minutes.
  • Step 7: Blend all the ingredients together in small batches in your blender. You can also use an immersion blender if you have one.
  • Step 8: Remove the soup from the blender or pot and run it through a strainer to remove any lumps.
  • Step 9: Add the soup to a clean pot, and then add the cream and heat on low for several minutes until it’s warm.
  • Step 10: Add the salt and pepper and adjust to your tastes. Then add the sunflower seeds to garnish the dish.

Serving Suggestions:

This soup serves approximately eight people or up to ten people if you use it to accompany another full meal. Refrigerate the remaining soup for up to five days.

This soup recipe creates a meal that’s perfect alone, with a sandwich or with a meal. It’s a simple recipe that doesn’t offer many substitutions, so if you’re lactose intolerant, you can add plant-based milk, but you won’t have the same rich and complex flavors. Additionally, your soup won’t be as thick.

Can I Use Salted Sunflower Seeds?

It would be best if you only used unsalted sunflower seeds because the salted version adds too much salt to this recipe and makes it unpalatable. If you only have salted sunflowers and can’t find the unsalted version, try rinsing the salt from them and allowing them to dry once again.

You can then proceed to roast them, which will eliminate the remaining moisture. Remember that the salted version is already pre-roasted, so you’ll want to reduce the roasting time to just a few minutes. Enough to finish drying them and warming them thoroughly.

Can I Use Different Seeds?

Sunflower seeds are usually the best choice for this recipe. Otherwise, it wouldn’t be sunflower soup. However, you can try using other seeds, such as pumpkin. Just take note that the flavors will be different. Otherwise, the exact instructions apply to the recipe.

Can I Reduce the Garlic in the Recipe?

If you don’t like as much garlic in the soup, you can reduce the amount of garlic you add. You can adjust to your preferences if you add enough to get that satisfying roasted garlic taste that makes this recipe perfect for fall.

What if I Don’t Have Real Butter?

You can use margarine if you don’t have real butter. Just remember that real butter lends a richer and more delicious flavor. However, the soup will still be tasty if you’re in a pinch and can’t find butter for the recipe.

What Other Garnishes Can I Add to This Sunflower Soup Recipe?

In addition to sunflower seeds, you can add green onion or chives to the top of the soup before serving. Some may prefer an additional tablespoon of cream, or you may even add mild cheese to the dish. Even a sprinkle of crumbled bacon can add something special to this soup.


This sunflower soup is a hearty and delicious recipe perfect for cooler weather. You can modify this recipe to make it your own and suit your taste preferences. Just note that eliminating the dairy from this dish to replace it with non-dairy cream or butter will alter the consistency and the flavor. However, you can still enjoy the delicious taste of sunflowers without the drawbacks of dairy.

Wow your guests at your next dinner party with this unique soup and show them how it can lend a warm and rustic appeal as a complete meal with a variety of sandwiches or serve as an appetizer for the upcoming meal. You can’t go wrong with this simple and satisfying soup recipe.

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