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Salted Sunflower Seeds with Shell
Makan Tengah Hari • Malaysia
How to Make Salted Sunflower Seeds with Shell (Traditional & Healthy Version)
Salted Sunflower Seeds with Shell, known locally as 'Biji Bunga Matahari Masin', is an increasingly popular healthy snack in Malaysia, especially among families seeking wholesome options for lunch or light bites. Drawing on Malaysia’s multicultural culinary spirit, this recipe infuses the classic sunflower seed with local herbs like pandan and lemongrass, delivering both nutrition and aromatic flavor. Traditionally, seeds are enjoyed during tea time or as a midday snack, but with a mindful approach to seasoning and preparation, they can also be an excellent addition to a balanced lunch menu. The seeds are carefully brined with sea salt, pandan leaves, and a touch of lemongrass, then gently roasted to preserve their crunchy texture and subtle nuttiness. The result is a delicious, savory snack with layers of Malaysian aroma, perfect for sharing with friends and family. Whether you’re tracking calories or simply seeking a plant-based protein source, this dish demonstrates how Malaysian cuisine can be both authentic and health-conscious. Enjoy them on their own or as a topping for salads and rice bowls!
Bahan-bahan(untuk 1/2 cup roasted salted sunflower seeds with shell)
- 1 cup Raw sunflower seeds with shell (Biji bunga matahari)
- 1 tablespoon Coarse sea salt (Garam laut)
- 2 leaves Pandan leaves (Daun pandan, knotted) - pilihan
- 1 stalk Lemongrass stalk (Serai, bruised) - pilihan
- 3 cups Water
- 1/2 teaspoon Black peppercorns (Lada hitam) - pilihan
- 1/4 teaspoon Turmeric powder (Serbuk kunyit, for color) - pilihan
- 5 leaves Curry leaves (Daun kari) - pilihan
- 1 teaspoon Olive oil (Minyak zaitun, for tossing)
Arahan
- 1
Rinse the raw sunflower seeds thoroughly under running water to remove any debris.
2 minutes
Use a colander for easy rinsing.
- 2
In a medium saucepan, combine water, sea salt, pandan leaves, bruised lemongrass, and optional black peppercorns, turmeric, and curry leaves. Bring to a boil.
5 minutes
Simmering with local herbs infuses aromatic flavors.
- 3
Add the rinsed sunflower seeds to the boiling brine. Lower the heat and simmer for 10 minutes, allowing the seeds to absorb the seasoning.
10 minutes
Stir occasionally to ensure even seasoning.
- 4
Remove from heat and let the seeds soak in the brine for another 5 minutes for deeper flavor. Drain completely and discard the herbs.
6 minutes
Leaving them longer in brine intensifies the taste.
Kenapa hidangan ini sihat
This Salted Sunflower Seeds with Shell recipe is a healthy choice because it uses whole, unprocessed seeds, minimal oil, and natural flavorings. Roasting at home allows control over sodium and fat content, making it suitable for weight management and heart health. The inclusion of Malaysian herbs adds antioxidants and micronutrients, while the snack remains free from preservatives or unhealthy additives.
Sunflower seeds are a powerhouse of nutrients, rich in plant-based protein, healthy fats, and fiber, making them an excellent snack for sustained energy. They provide generous amounts of Vitamin E, magnesium, selenium, and B vitamins, supporting heart health, immunity, and metabolism. The use of minimal salt, plus the addition of herbs like pandan and lemongrass, ensures flavor without excess sodium or artificial additives.
Petua
- 💡For extra crispiness, let seeds air-dry for 30 minutes after boiling before roasting.
- 💡Experiment with different herbs like daun limau purut (kaffir lime leaves) for unique aromas.
- 💡Monitor closely during roasting—sunflower seeds can burn quickly in the final minutes.
Penyimpanan & hidangan
Store cooled roasted seeds in an airtight container at room temperature for up to 2 weeks. Keep away from moisture to maintain crispness.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 120.0 kcal |
