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Roasted Sunflower Seeds
Makan Tengah Hari • Malaysia
How to Make Roasted Sunflower Seeds (Traditional & Healthy Version)
Roasted Sunflower Seeds, or 'Biji Bunga Matahari Panggang', are a wholesome and popular snack in Malaysian households. This nutritious delicacy is loved for its light crunch and subtle, nutty aroma, making it a satisfying choice for lunch or a midday energy boost. Rooted in Malaysia’s multicultural food landscape, roasted seeds are often enjoyed with a twist—infused with local flavors like pandan leaves, a hint of lemongrass, and a sprinkling of sea salt. These ingredients elevate the humble seed into a snack that’s both delicious and fragrant, reflecting the Malaysian passion for simple yet flavorful food. Malaysian cuisine celebrates balance, and roasted sunflower seeds are a perfect example. They are commonly found at open-air markets (pasar malam) and festive gatherings, enjoyed by people from all backgrounds. Their versatility allows for endless seasoning possibilities, making them a healthy, plant-based option for vegetarians. This recipe is a lighter, health-conscious version, using minimal oil and local herbs to maximize taste while keeping the calories low. Enjoy them on their own or sprinkled over salads for a Malaysian-inspired crunch.
Bahan-bahan(untuk 1 small bowl (approx. 30g per serving))
- 1 cup Raw sunflower seeds (biji bunga matahari) (unsalted, with shells)
- 1 leaf Pandan leaf (tied into a knot) - pilihan
- 1 stalk Lemongrass stalk (lightly bruised) - pilihan
- 1/2 tsp Sea salt (to taste)
- 1 tsp Olive oil (or coconut oil (minyak kelapa))
- 1/4 tsp White pepper powder (serbuk lada putih) - pilihan
- 5 leaves Curry leaves (daun kari) (fresh) - pilihan
- 1/4 tsp Chili flakes (optional for heat) - pilihan
- a pinch Sugar (optional, for a touch of sweetness) - pilihan
Arahan
- 1
Preheat your oven to 160°C (320°F). Prepare a baking tray by lining it with parchment paper.
5 minutes
Using parchment paper prevents sticking and makes clean-up easier.
- 2
Rinse the raw sunflower seeds under running water to remove dust. Drain thoroughly and pat dry with a clean cloth.
5 minutes
Dry seeds will roast more evenly and remain crunchy.
- 3
In a large bowl, toss the seeds with olive oil, sea salt, white pepper, and a pinch of sugar if desired. Add in the pandan leaf, bruised lemongrass, and curry leaves for Malaysian aroma.
3 minutes
Massage the seasonings into the seeds for even coating.
- 4
Spread the seasoned seeds evenly on the prepared tray. Ensure they are in a single layer for uniform roasting.
2 minutes
Do not overcrowd the tray to avoid steaming.
Kenapa hidangan ini sihat
This roasted sunflower seeds recipe is a smart, health-conscious snack choice. It’s low in saturated fats, free from artificial additives, and suitable for vegetarians. The use of Malaysian herbs provides antioxidants and subtle flavor, reducing the need for excess salt or oil. With their balance of protein, fiber, and healthy fats, these seeds help keep you full and energized throughout the day.
Sunflower seeds are a nutrient powerhouse, packed with healthy fats, plant-based protein, and dietary fiber. They provide vitamin E, an antioxidant that supports skin and immune health, as well as magnesium, selenium, and beneficial phytochemicals. Roasting them with minimal oil keeps the calorie count lower while preserving their natural goodness. The addition of local herbs like pandan and curry leaves enhances flavor without added sodium or calories.
Petua
- 💡Tip 1: For extra crispness, roast seeds a little longer but check frequently to prevent burning.
- 💡Tip 2: Add a few kaffir lime leaves for a zesty Malaysian twist.
- 💡Tip 3: Mix with pumpkin or melon seeds for added texture and nutrition.
Penyimpanan & hidangan
Store cooled sunflower seeds in an airtight container at room temperature for up to 2 weeks. For longer freshness, keep them in the refrigerator.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
