Broccoli Bites

By Chef: Ingrid Weithers-Barati
Posted: March 11, 2011


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These little crowd-pleaser are perfect served as an appetizer accompanied with hummus or for an Asian style flare serve with sweet and sour sauce. Make a meal of them wrapped in lettuce leaves with tomatoes, onions and tahini sauce, or enjoy them as a quick and healthy snack.


  • 2 cups broccoli florets
  • 1 cup sunflower seeds
  • 1/4 cup pine nuts
  • 1/4 cup onions, chopped
  • 1 large clove garlic
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon fresh parsley
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • ¼ teaspoon fresh nutmeg


1. In a coffee grinder, grind sunflower seeds to a breadcrumb like consistency.

2. Add ground sunflower seeds and the rest of the ingredients to a food processor. Process until the mixture turns into a paste.

3. Transfer mixture to a bowl and refrigerate at least a half.
4. Scoop out a teaspoon of mixture, roll into a ball with the palms of your hands. Place on a dehydrator tray then place in the dehydrator.

5. Remember to turn midway through dehydrating. Dehydrate about 4-5 hours.
The dehydration time suggested is based on my personal preference on texture. Feel free to adjust dehydration time to suit you. While these broccoli bites are dehydrating, the aroma that drifts through the air is a delicious fragrant backdrop to any get together.


This is a great make-ahead recipe. Prep time is about 15 minutes. Shape into rounds, into patties, or any shape you’d like. Keep in the refrigerator until ready to dehydrate. Another option: store in the freeze in an airtight container for up to a month.