Sunflower Seed "Risotto" with Squash and Mushrooms

A creative grain-free twist on traditional risotto using sunflower seeds as the base, combined with roasted butternut squash and mushrooms in a creamy Parmesan sauce. This innovative dish delivers the same comforting creaminess as classic risotto with a unique, nutty flavor.

6 servings

1 hr 40 min

Published October 4, 2025

Ingredients

•4 cups raw sunflower seeds
•⅔ cup heavy cream
•⅔ cup freshly grated Parmesan
•4 tablespoons olive oil
•½ large onion
•4 cloves garlic
•6 sprigs thyme
•2 cups vegetable broth
•2 tablespoons dry white wine
•3 cups butternut squash
•3½ ounces mushrooms
•1½ teaspoons kosher salt
•½ teaspoon black pepper
•seasonings to taste

Cooking Instructions

1.
Place sunflower seeds in a medium, wide, heavy pot or Dutch oven and cover with water. Cover pot and bring to a boil, then reduce to a simmer and cook until al dente, 45-55 minutes.
50 min
2.
Strain seeds through a fine-mesh sieve into a large bowl, reserving cooking liquid. Transfer 1 cup cooking liquid and 1 cup seeds to a blender; reserve remaining seeds and discard remaining liquid. Add cream and 2/3 cup Parmesan and blend until very smooth.
5 min
3.
Wipe out pot. Heat 2 Tbsp. oil in pot over medium. Add onion, half of garlic, and 4 thyme sprigs. Cook, stirring, until garlic is fragrant and onion begins to turn translucent, about 4 minutes. Add reserved sunflower seeds and cook until seeds are toasted, about 1 minute. Add broth and wine and simmer over medium heat until liquid is almost fully reduced and seeds are tender, 15-20 minutes.
25 min
4.
Meanwhile, heat 1 Tbsp. oil in a large skillet over medium-high. Add squash and cook, stirring occasionally, until just beginning to brown, 5-7 minutes. Add mushrooms, 2 thyme sprigs, and remaining garlic and 1 Tbsp. oil and continue cooking until mushrooms and squash are tender, about 5 minutes. Season with 1/2 tsp. salt and 1/4 tsp. pepper and transfer to a plate.
12 min
5.
When broth is almost completely evaporated, add blended seed mixture and cook until sauce thickens, 5-8 minutes. Discard thyme sprigs and stir in 1 tsp. salt and 1/4 tsp. pepper; taste and adjust seasonings. Divide "risotto" among bowls and top with sautéed vegetables, Parmesan, pepper, and thyme sprigs.
8 min

Sunflower Seed "Risotto" with Squash and Mushrooms

6 servings

1 hr 40 min

Published October 4, 2025

Ingredients

•4 cups raw sunflower seeds

•⅔ cup heavy cream

•⅔ cup freshly grated Parmesan

•4 tablespoons olive oil

•½ large onion

•4 cloves garlic

•6 sprigs thyme

•2 cups vegetable broth

•2 tablespoons dry white wine

•3 cups butternut squash

•3½ ounces mushrooms

•1½ teaspoons kosher salt

•½ teaspoon black pepper

•seasonings to taste

Cooking Instructions

Place sunflower seeds in a medium, wide, heavy pot or Dutch oven and cover with water. Cover pot and bring to a boil, then reduce to a simmer and cook until al dente, 45-55 minutes.

50 min

Strain seeds through a fine-mesh sieve into a large bowl, reserving cooking liquid. Transfer 1 cup cooking liquid and 1 cup seeds to a blender; reserve remaining seeds and discard remaining liquid. Add cream and 2/3 cup Parmesan and blend until very smooth.

5 min

Wipe out pot. Heat 2 Tbsp. oil in pot over medium. Add onion, half of garlic, and 4 thyme sprigs. Cook, stirring, until garlic is fragrant and onion begins to turn translucent, about 4 minutes. Add reserved sunflower seeds and cook until seeds are toasted, about 1 minute. Add broth and wine and simmer over medium heat until liquid is almost fully reduced and seeds are tender, 15-20 minutes.

25 min

Meanwhile, heat 1 Tbsp. oil in a large skillet over medium-high. Add squash and cook, stirring occasionally, until just beginning to brown, 5-7 minutes. Add mushrooms, 2 thyme sprigs, and remaining garlic and 1 Tbsp. oil and continue cooking until mushrooms and squash are tender, about 5 minutes. Season with 1/2 tsp. salt and 1/4 tsp. pepper and transfer to a plate.

12 min

When broth is almost completely evaporated, add blended seed mixture and cook until sauce thickens, 5-8 minutes. Discard thyme sprigs and stir in 1 tsp. salt and 1/4 tsp. pepper; taste and adjust seasonings. Divide "risotto" among bowls and top with sautéed vegetables, Parmesan, pepper, and thyme sprigs.

8 min