32 MIXED VEGETABLE KURMA WITH SUNFLOWER SEEDS

Mixed Vegetable Kurma / Green Kurma using Sunflower Seeds

Sunflower seed is the fruit of the sunflower,then dehulled, the edible remainder is called the sunflower kernel.Sunflower seeds are more commonly eaten as a healthy snack than as part of a meal. They can also be used as garnishes or ingredients in various recipes. sunflower seeds are also an excellent source of dietary fiber,linoleic acid (an essential fatty acid) some amino acids (especially tryptophan), Vitamin E, B Vitamins (especially vitamin B1 or thiamine, vitamin B5 or pantothenic acid and folate), and minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. Additionally, they are rich in cholesterol-lowering phytosterols.(Source wikipedia)


Wondering how to use Sunflower seeds or need more fibre in your daily diet, then do try out this Vegetable Kurma using Sunflower seeds. You can never know the difference and it also tastes too good that would make you use the seeds in many other gravies.

Have used these seeds in making vegetable kurma - Green Kurma. Will post more recipes with these seeds

one by one

Vegetables - 2 cups
Onion - 2 small or 1 large
Garlic - 6- 7
Ginger - 1 inch
Green Chillies - 5 0r 6( as spice needed)
Sunflower Seeds - 1 /3 cup
Coriander Leaves - few sprigs
Dried Kasuri Methi - 1/4 cup or Fresh Methi leaves - 1/2 cup
Garam masala powder - 1 tsp
Salt as needed
Oil - 2 tbsp


Have used 1 Capsicum, Zucchini, peas, carrot, beans, cauliflower. Can use other veggies too like potato.....

Heat a tbsp of oil and add onion. Fry till transculent and add garlic, ginger, green chillies and fry for 2 -3 minutes. Next add kasuri methi or fresh methi leaves. Fry till leaves shrink and raw smell leaves.

Switch off and add coriander seeds and sunflower seeds. Saute for a fry and cool. Grind to a smooth paste.


Heat remaining oil( for additional flavor can add some spices like a piece of cinnamon, cardamom, clove) and add the veggies one by one and cook they are soft( as well can paritally cook or steam some of the veggies like carrot, beans, cauliflower). Add garam masala and the ground masala. Also add salt and cook till raw smell leaves. Add water to adjust the consistency. Serve with your favourite roti/parathas and enjoy your delicious kurma.

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32 comments/Reactions:

Tina said...

sounds healthy...

Reshmi Mahesh said...

Looks yummy...

aipi said...

A new n interesting recipe using sun flower seeds. Looks great!


US Masala

Kitchen Flavours said...

Very new to me....love to make use of this seeds....

Archana said...

Sounds good! please visit me and collect your award.

Hari Chandana said...

Looks yummy and tempting.. thanks for the gr8 recipe :)

Indian Cuisine

Only Fish Recipes said...

recipe looks absolutely delicious !

Yummy Team said...

Healthy and delicious veg kuma! Interesting recipe, Padma..

Swathi said...

Mixed vegetable kurma with sunflower seeds looks awesome.

simply.food said...

Very Healthy dish.

Priya said...

Sunflower seeds in kurma looks super delicious and interesting...

kothiyavunu.com said...

Sounds interesting padma..creamy & yummy kurma!

Torviewtoronto said...

thank you for linking this looks delicious healthy flavourful dish

Shanavi said...

WOW ..PERFECT FOR CHAPPATHI..CAN HAVE IT ANYTIME OF THE DAY

Sensible Vegetarian said...

WOW Padma, I have half a bag of Sunflower seeds lying in my freezer, because they are too salty. I was wondering what to do with them, surely going to try this one out.

SouthindianHome said...

Wonderful healthy dish

Priya (Yallapantula) Mitharwal said...

wow, that's new, but looks super.

Pavithra said...

I always use sunflower seeds ..it gives wonderful taste too.. the kurma is really tempting me.

Pavithra said...

And also i use melon seeds.. try it if u have not tried Padma

Smitha said...

that looks yummy!....nice way to use sunflower seeds....very nice
Smitha
Smitha's Spicy Flavors

Kalpana Sareesh said...

interesting one with sunflower seeds..

Pari said...

Nice innovation using the seeds.
FOODELICIOUS

SravsCulinaryConcepts said...

First time here !! u have wonderful blog and nice collection of recipes !! Happy to follow u !!

kurma with sunflower seeds is new to me !! it looks very inviting and yummy !!

Sanyukta Gour(Bayes) said...

kurma looks yummy n mouthwatering..
first time here ,u hv a lovely space...visit mine as time permits...
sanyukta
http://creativesanyukta.blogspot.com/

veeanoo said...

can u pls tell me where can i buy these sunflower and melon seeds.....i really want to try this recipe...

Abhilash Pillai said...

it is indeed a healthy dish.

Babli said...

Looks delicious and tempting.
Wish you and your family a very Happy Holi.

Padma said...

Thanks everyone for your comments.

Padma said...

Thanks Kalpana, sravs culinary for visiting and leaving your comments.

Padma said...

@ Sadhana do try it out it tastes good and also healthier.

Padma said...

Veeanoo - try looking in whole foods in US. Will check and update this post if I know anyother places where we get these.

Jay said...

wow...very interesting recipe..completely new to me..wanna try asap...
Tasty Appetite

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Padma