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.

Sending this to