Delicious Vegan Spreads

Since store-bought spreads are usually cooked and contain various additives, we’ve started to make vegan spreads ourselves.

Vegan spreads are quick to prepare – contain no trans fats or hidden sugars – and crown every party buffet or potluck!




  • 1 cup cashews
  • 1 red bell pepper
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt, freshly ground pepper


Soak cashews for at least 2 hours, rinse, drain and puree with remaining ingredients. Season well and decorate nicely. (photo: center)



  • 1 cup sunflower seeds
  • About 10 sun-dried tomatoes
  • 1 tomato
  • About 10 basil leaves
  • 3 tablespoons Olivenöl
  • 1 tablespoons lemon juice
  • Salt, freshly ground black pepper, 1 pinch cayenne


Soak sunflower seeds in water overnight. Drain and rinse in the morning and puree with all remaining ingredients. Season with spices and decorate nicely. (photo: right)

This spread is very tasty. Unfortunately, sunflower seeds are very high in omega-6. For a better fatty acid profile, you can swap some of the sunflower seeds for hemp seeds. Hemp seeds provide valuable omega-3 fatty acids.



  • 1 ½ cups cooked chickpeas
  • 2 tablespoons sesame butter or tahini
  • 1 tablespoon olive oil
  • 1 teaspoon sweetener of your choice (date syrup, honey, etc.)
  • Juice of 1 lemon
  • About 10 g fresh ginger or about 1 teaspoon dried ginger powder
  • 1 teaspoon cumin seeds
  • 1 pinch salt


If you don’t have much time, you can use canned or jarred chickpeas. Otherwise, soak 150 g of chickpeas overnight. By soaking them, they cook faster and are easier to digest. In the morning, rinse, drain and cook in fresh water at a low temperature for about 1 1/2 hours or until soft and allow to cool.

Blend the lemon juice, sweetener and ginger.

Add remaining ingredients to blender, mix everything until a fine cream is formed, taste and decorate as you like. (photo: left)

vegane Dips

In-depth: Chickpeas

We deliberately chose boiled chickpeas here. For many people, the raw version, even with sprouted chickpeas, is a major challenge for the digestive system.

Why is that?

Chickpeas contain phytates and lectines

PHYTIC ACID is known to many as an enzyme inhibitor found in seeds and nuts. It inhibits our digestive enzymes and has the property of binding minerals such as magnesium, calcium, iron and zinc. This means that the minerals can no longer be absorbed by the body.

LECTINS are complex proteins that bind to cell membranes and can adversely affect digestion. They’re also frequently associated with leaky gut as they can make the gut lining more permeable to harmful toxins. Phasin is also often mentioned. Phasin is the collective name for certain lectins.

We can remedy this by soaking the chickpeas thoroughly and letting them germinate for 4 days. This washes out a large part of the phytic acids. However, lectins can only be completely deactivated by heating.

vegane Dips

These vegans spreads are a popular accompaniment to salads and raw breads or simply serves as a dip for raw sticks!


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Ulrike Eder (Author)

Ulrike is a naturopath, Holistic Nutrition Coach, Hippocrates Lifestyle Medicine Coach and phytotherapist. Together with her husband, Jürgen, she leads the Holistic Nutrition Coach training program of Your Nutrition Academy.



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