Munchy Seeds: Give Your Winter Dishes Some Added Crunch

Thursday 09th Nov 2023 |

Munchy Seeds is the UK’s number one artisan seed specialists and has been producing tasty, nutrition packed products since 1999. Designed to be snacked on or added to soups, salads,cereal, stir fries and more, bestselling flavours of their roasted sunflower and pumpkin seeds include Warm Cinnamon, Spicy Peri Peri and Salted Caramel. 

As the nights are getting longer and chillier, what better time to share three winter recipes that are guaranteed to entice your tastebuds and warm you up. 

Peanut Butter Veggie Curry with Chilli Seeds

‘Whole Food Warrior’ Eva Humphries has created this super delicious peanut butter veggie Curry – a more-ish, nutty Curry full of goodness and flavour.

Batch cooking is perhaps one of the easiest ways to ensure a ready supply of nutritious food straight from the fridge. One small effort a week can quickly amount to a week’s worth of lunches. This veggie curry is a solid batch cook dish whilst also ticking plenty of health boxes with a variety of nutrient-dense veg and good sources of protein.

Peanut butter may sound like an odd choice to include but actually it’s a common ingredient in African cooking. It add creaminess and sweetness without overwhelming the dish, a little bit like adding sour cream would.

It’s an all-around tasty dish that’ll keep you fuelled all week long.

Serves 4 (or 1 plus 3 lunches).


400g sweet potato, peeled and cubed
1 red onion, diced
2 cloves of garlic, finely chopped
1 courgette, cubed
1 red pepper, cubed
2 tins of chopped tomato
1 tin of kidney beans
100g of spinach
2 tbsp of smooth peanut butter
1 tsp of cumin seeds
1 tsp of ground coriander
1 tsp of paprika
1 tsp of chipotle paste
sea salt and black pepper to season
Mild Chilli Munchy Seeds to sprinkle
good quality rapeseed oil to cook


Preheat the oven to 180C. Put the cubed sweet potato on a baking tray with a drizzle of rapeseed oil, season with sea salt and black pepper and roast until you cook the rest of the dish.

Put a large saucepan on a medium heat with a tablespoon of rapeseed oil. Add the onion and garlic, lower the heat to low, pop a lid on the pan and cook until the onion has softened, around 5 minutes.
Take the lid off, turn the heat back up to medium, season with sea salt and black pepper and add the spices (cumin, coriander, paprika, chipotle paste). Stir for a minute to combine.

Add the courgettes and pepper and cook for a further 5 minutes to soften the veg slightly. Pour in the chopped tomato, season again with salt & pepper and cook on a low heat, without a lid, for 25 minutes. This should soften the veg and reduce the sauce. At the end of the cooking time, stir in the peanut butter, kidney beans, roasted sweet potato and spinach and cook for a further 2 minutes.

Check that it’s seasoned to your liking and add more sea salt and black pepper if required. Serve with a generous helping of crunchy Mild Chilli Munchy Seeds.

Carrot, Ginger & Miso Soup

A delicious, healthy soup makes the perfect lunch and can easily be packed up and taken to the office. Toasted savoury seeds add extra flavour and nutrition to any soup, but here is one you really must try.

Serves 2.


400g carrot, peeled and quartered
1 tsp oil
1 roughly chopped onion
15g sliced and peeled ginger
1 star anise
sea salt and black pepper to season
500ml vegetable stock
1 tbsp miso paste
parsley, washed and chopped
savoury Munchy Seeds


Preheat the oven to 180°c, roast the carrots for 30 minutes in 1 tsp of oil, salt and pepper. Cook the onion in 1 tsp of oil on a low to medium heat until soft (approx 10 minutes).

Add the grated ginger and star anise, season with salt and pepper and cook for another minute. Add the carrot and stock to a pan, heat gently then stir in the miso and allow it to stand for 5 minutes. Take out the star anise and blend until smooth.

Serve topped with Munchy Seeds and fresh parsley.

Festive Nut Roast

The festivities bring so many treasured memories so let’s start with the most important: the food. Amongst the vegetarian dinner options, the nut roast shines the brightest during this time of the year. It’s comforting, goes well with all the trimmings and pairs well with wine. This version incorporates quinoa, a superfood, that is sure to please even the most health-conscious dinner guest. Quinoa is gluten-free and is also rather handily available from most supermarkets. Of course, the crowning glory of this dish is the Mega Omega Munchy Seeds that so seamlessly complement the nuts, making this a nut roast to remember. We may be a little bit biased of course but we think you’ll like it.

Serves 6.


250g nuts (a mix of walnuts, cashews, almonds and hazelnuts) roughly chopped
100g tasty toasted Mega Omega
75g quinoa, cooked according to packet instructions (or use 250g ready cooked)
2 medium eggs
300g mushrooms, finely chopped 1 stick of celery, finely chopped
1 clove of garlic, finely chopped
leaves from 1 sprig of thyme
leaves from 1 sprig of rosemary, finely chopped
1 tbsp gluten-free soy sauce
1/2 tbsp coconut or rapeseed oil
sea salt and black pepper to season


Preheat the oven to 160C and line a loaf tin with baking parchment. Heat the oil over a medium heat in a large sauce pan. Add the celery, mushrooms and garlic, season with a generous pinch of sea salt and black pepper and cook for 10-15 minutes.

Add the finely chopped rosemary and thyme to the mushroom mix and cook for a further minute.
Take off the heat and allow it to cool slightly. In a large mixing bowl, mix the chopped nuts, Mega Omega seeds, quinoa and mushroom mix with the eggs and soy sauce. Season with freshly ground black pepper and stir well to combine all of the ingredients.

Press the mixture into the lined loaf tin and cook for 40 minutes. Allow it to stand for 10 minutes before serving.

Shop the Munchy Seeds range at Ocado.