Recipe: RAW ‘Refried Beans’ Wrap

March 11th, 2009 - filed under: The Food » Recipes



Well, not really refried beans – soaked sunflower seeds actually –  but they sure do taste refried bean-y!  This is a great RAW recipe that’s heartier and sticks to the ribs a bit, which is an important division of living foods.  Not so heavy it won’t refresh, I think this would make a delightful summer supper after a long day of play.  Serve it up right with homemade Pico de Gallo salsa and fresh guacamole, and you’ll never know you’re mowing on minced sunflower seeds instead of traditional pintos.  It’s sort of perfection: miniature, healthy burritos!  Olé!

I wish I could take credit for this creation, but I’m still new to this RAW game and only just learning the infinite tastes and textures associated with the cuisine.  So this is not one of my own concoctions.  The original recipe is by Terces Engelhart, but comes to me by way of my uncooking teacher, Laurie.  Like many RAW recipes, it does require some foresight.  But thats okay, right?  We all like thinking and planning for delicious food!  And really, the ‘decision deadline’ is only 5 hours out.



8 sun dried tomato halves (dried, not ‘in oil’)

2 cups raw sunflower seeds

1/2 jalapeno, seeded and chopped

1 green onion, chopped

1/4 cup packed cilantro with stems, chopped

1/4 cup cold pressed extra virgin olive oil

1 teaspoon fresh lemon juice

1 clove garlic, chopped

1/2 teaspoon sea salt

1/4 teaspoon chili powder

1/4 teaspoon cumin powder



In separate bowls, cover the sun dried tomatoes and sunflower seeds with water and let soak for at least 4 hours.  When finished, save the tomato water.

In the bowl of a food processor or blender, add the drained sunflower seeds and sun dried tomatoes and purée to a smooth paste, using the reserved tomato water to thin as needed.  You may want to save a few tablespoons of the seeds to mix in at the end for a chunkier texture.  Now, place all the rest of the ingredients in the bowl of the food processor or blender, and continue to purée until well mixed.  Adjust seasonings to taste.

You can either serve this pâté as a dip, or in a collard greens wrap like I did.  For a wrap, choose a nice large leaf and trim the stem (and only the stem) a good portion of the way up.  Spoon the pâté onto the leaf and top with your favorite veggies – I tried various combinations of cilantro, onions, red peppers, green beans, and avocado.  Then, just roll it up tight-like, and enjoy!


  • Lauxa

    Breezing over from the PDFSP forums and… wow! those look awesome, so fresh and colorful. I’ve done Romaine tacos before, but never wraps with the more substantial, more bitter greens. Yours look so appealing!

  • Sayward

    @ Lauxa – I was so surprised when I tried Raw collards! When they’re cooked they’re rather strong and bitter, but Raw they’re almost sweet . . . and delicious!

  • Angela


    This looks so great! Can’t wait to try it out!

    Also, your site design is gorgeous — who did it for you???

  • Meredith

    Yum, eating them now. Easy and delicious! Wish I had some cashew cream cheese though.

  • AC

    This was the best raw recipe I’ve ever tried! I didn’t eat it with a green wrap – I made some raw corn tortillas in the dehydrator. I also used a lot of extra cilantro because I <3 it and only soaked the seeds an hour because I was hungry (not sure if there is any extra health benefit to soaking them longer, but taste/texture-wise it was fine). Thanks for sharing this!

    P.S. Portland represent!

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  • Brian Heflin

    Wonderful recipe, a minor variation I made – I substituted a zucchini for the olive oil. I have been making a few sunflower/pumpkin seed pate’s that I learned from liferegenerator on youtube, (especially the thai curry) and I also do one with italian herbs (fresh rosemary, basil, thyme). I have found that you can substitute a peeled zucchini for most of the oil and it gives it a smooth, fluffy consistency. I also added some paprika (goes well w/ cumin for that tex-mex flavor). You can also try adding a probiotic (like puradyme) and culturize this into almost a beany cheese dip thing. I really enjoyed this, thank you!

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