10 Easy and Healthy Recipes Using Sunflower Oil

Discover the joy of cooking with these ten delightful and healthy recipes perfect for breakfast, snacks, and meals that cater to both adults and kids alike. Using sunflower oil, known for its light taste and health benefits, these recipes not only satisfy your taste buds but also contribute to a well-balanced diet. Perfect for food lovers looking to explore the rich flavors of Indian cuisine, these dishes are quick to prepare, ensuring you spend less time in the kitchen and more time enjoying your meals. 

  

Why Sunflower Oil? 

Sunflower oil is a versatile and healthy option for cooking, rich in Vitamin E and low in saturated fat. Its mild flavor makes it an excellent medium for Indian recipes, allowing the spices and herbs to shine through beautifully. 

  

1. Savory Semolina Pancakes  

Start your day with these savory semolina pancakes, a quick, nutritious breakfast option that's a hit among adults and kids.  

  

Ingredients: 

1 cup semolina (suji) 

1 cup yogurt 

Water, as needed 

1/2 cup finely chopped vegetables (carrots, capsicum, onions, and green peas) 

1 teaspoon mustard seeds 

2 tablespoons sunflower oil 

Salt, to taste 

A pinch of asafoetida (hing) 

  

Method: 

1. Mix semolina and yogurt in a bowl. Add water gradually to form a batter of pouring consistency. Let it rest for 20 minutes. 

2. Stir in the chopped vegetables, salt, and asafoetida. 

3. Heat sunflower oil in a pan, add mustard seeds, and let them splutter. Pour this tempering into the batter and mix well. 

4. Pour a ladleful of the batter onto a hot non-stick pan brushed with sunflower oil. Spread lightly. Cook on both sides until golden. 

5. Serve hot with coconut chutney or tomato sauce. 

 

2. Fluffy Oats Idli  

Oats idli offers a nutritious twist to the traditional South Indian favorite, making it an ideal healthy recipe for kids. 

Ingredients: 

2 cups rolled oats, powdered 

1 cup semolina (suji) 

1/2 cup sour curd 

1 carrot, grated 

1/2 cup steamed green peas 

1 teaspoon mustard seeds 

1/2 teaspoon baking soda 

Salt, to taste 

2 tablespoons sunflower oil 

Water, as needed 

  

Method: 

1. In a bowl, mix oats powder, semolina, curd, grated carrot, green peas, and salt. Add water to form a thick batter. 

2. Heat oil in a pan, add mustard seeds, and allow them to pop before adding them to the batter. Mix in the baking soda. 

3. Grease idli molds with sunflower oil. Pour the batter into the molds and steam for 12-15 minutes. 

4. Serve warmly with sambhar or coconut chutney. 

  

3. Quinoa Poha 

Quinoa Poha is a nutritious, quick, and easy breakfast or snack option that's both filling and satisfying. 

  

Ingredients: 

1 cup quinoa 

1 onion, finely chopped 

1 potato, diced 

1/2 cup peanuts 

2 green chilies, slit 

1 teaspoon mustard seeds 

1/2 teaspoon turmeric powder 

Salt, to taste 

2 tablespoons sunflower oil 

Fresh coriander leaves, for garnish 

Lemon juice, for serving 

  

Method: 

1. Rinse quinoa thoroughly and cook it according to package instructions. Set it aside. 

2. Heat oil in a pan, add mustard seeds, and let them crackle. Add peanuts and fry until golden. 

3. Add onions, potatoes, and green chilies. Sauté until the potatoes are cooked. 

4. Stir in turmeric and salt. Add cooked quinoa and mix well. 

5. Garnish with coriander leaves and a squeeze of lemon before serving. 

 

4. Sprouted Moong Salad 

Sprouted moong (green gram) salad is a crunchy, nutritious snack or side that is refreshingly easy to make. 

  

Ingredients: 

1 cup sprouted moong beans 

1 small onion, finely chopped 

1 tomato, finely chopped 

1 cucumber, finely chopped 

1 green chili, finely chopped (optional) 

Juice of 1 lemon 

Salt, to taste 

1 tablespoon sunflower oil 

Fresh coriander leaves, chopped 

  

Method: 

1. In a bowl, combine the sprouted moong, onion, tomato, cucumber, and green chili. 

2. Drizzle with sunflower oil and lemon juice. Season with salt. 

3. Garnish with fresh coriander before serving. This salad is a powerhouse of nutrients and is perfect as a midday snack or a side dish. 

  

5. Mixed Vegetable Stir-Fry 

A vibrant, quick, and healthy recipe that pairs perfectly with roti or rice, making it a versatile dish for any meal. 

  

Ingredients: 

2 cups mixed vegetables (carrots, beans, bell peppers, and peas) 

1 teaspoon cumin seeds 

1/2 teaspoon turmeric powder 

Salt, to taste 

2 tablespoons sunflower oil 

Fresh coriander for garnish 

  

Method: 

1. Heat the sunflower oil in a pan. Add cumin seeds and let them sizzle. 

2. Add the mixed vegetables and stir-fry on high heat for 5-7 minutes. 

3. Sprinkle turmeric powder and salt. Mix well and cook for another 2-3 minutes. 

4. Garnish with coriander leaves. Serve hot with flatbread or as a side to your main meal. 

  

6. Chickpea Sundal 

A popular South Indian snack, chickpea sundal is both nutritious and filling, making it an excellent choice for a healthy snack. 

  

Ingredients: 

1 cup boiled chickpeas 

1 teaspoon mustard seeds 

2 dry red chilies 

A pinch of asafoetida (hing) 

Salt, to taste 

2 tablespoons grated coconut 

2 tablespoons sunflower oil 

Curry leaves 

  

Method: 

1. Heat oil in a pan. Add mustard seeds, dry red chilies, asafoetida, and curry leaves. 

2. Once the mustard seeds start spluttering, add the boiled chickpeas and salt. Sauté for a few minutes. 

3. Add the grated coconut and mix well. Serve warm. This dish is a perfect blend of flavors and textures. 

  

7. Paneer Tikka Salad 

Paneer tikka salad combines grilled paneer with fresh vegetables, making it a delicious and healthy recipe for any time of the day. 

  

Ingredients: 

200g paneer, cut into cubes 

1 bell pepper, cubed 

1 onion, cubed 

1 teaspoon chaat masala 

Salt and pepper, to taste 

2 tablespoons sunflower oil 

Lemon juice, for dressing 

Fresh lettuce and sliced cucumber, for the salad base 

  

Method: 

1. Marinate paneer, bell pepper, and onion with chaat masala, salt, pepper, and 1 tablespoon of sunflower oil. Let it sit for 15 minutes. 

2. Grill the marinated paneer and vegetables until charred. 

3. Arrange lettuce and cucumber on a plate. Top with the grilled paneer and vegetables. 

4. Drizzle with lemon juice and a splash of sunflower oil before serving. This salad is a flavorful and protein-rich dish that's sure to delight. 

  

8. Masala Oats 

A spicy and savory oatmeal recipe that breaks the monotony of sweet breakfasts, masala oats are quick to prepare and incredibly satisfying. 

  

Ingredients: 

1 cup rolled oats 

1 onion, finely chopped 

1 tomato, finely chopped 

1 green chili, chopped 

1/2 teaspoon turmeric powder 

1 teaspoon garam masala 

Salt, to taste 

2 tablespoons sunflower oil 

2 cups water 

  

Method: 

1. Heat oil in a pan. Sauté onions, tomatoes, and green chili until soft. 

2. Add turmeric, garam masala, and salt. Stir in the oats and water. 

3. Cook until the oats are done and the water is absorbed. Serve hot, garnished with fresh coriander. This dish offers a delicious twist on traditional oatmeal. 

  

9. Spinach and Corn Sandwich

A quick and nutritious sandwich filled with spinach and corn, perfect for breakfast or a snack. 

  

Ingredients: 

 

1 cup boiled corn kernels 

1 cup chopped spinach 

1 onion, finely chopped 

1/2 teaspoon black pepper powder 

Salt, to taste 

2 tablespoons sunflower oil 

Whole wheat bread slices 

  

Method: 

1. Heat oil in a pan. Sauté onions until translucent. Add spinach and cook until wilted. 

2. Add corn, salt, and pepper. Mix well and cook for another 2-3 minutes. 

3. Spread this mixture on bread slices and grill or toast until crisp. Enjoy a delicious and healthy sandwich that's both filling and flavorful. 

  

10. Beetroot and Carrot Yogurt Dip 

A colorful and healthy dip that pairs well with snacks or can be enjoyed as a dressing for salads. 

 

Ingredients: 

1 beetroot, grated 

1 carrot, grated 

1 cup thick yogurt 

Salt, to taste 

1/2 teaspoon roasted cumin powder 

2 tablespoons sunflower oil 

Fresh mint leaves, for garnish 

  

Method: 

1. Heat sunflower oil in a pan. Sauté grated beetroot and carrot until soft. Let it cool. 

2. Mix the sautéed vegetables with yogurt, salt, and cumin powder. 

3. Garnish with mint leaves. This vibrant dip is not only visually appealing but also packed with nutrients. 

  

 

In conclusion, incorporating healthy and easy-to-make Indian recipes into your daily routine doesn't just add a splash of vibrant flavors to your meals; it also significantly contributes to your overall well-being. By choosing sunflower oil as your cooking medium, you're opting for a heart-healthy oil that's light, nutritious, and versatile enough to complement the rich palette of Indian spices and ingredients. And when it comes to selecting the best sunflower oil for your kitchen, Kaleesuwari Gold Winner Sunflower Oil stands out as a premium choice.  

 

let's remember that the quality of ingredients plays a crucial role in not just the taste but also the nutritional value of our meals. Kaleesuwari Gold Winner Sunflower Oil is more than just an ingredient; it's a choice for a healthier, more flavorful life. 

  

So, the next time you're in the kitchen, ready to embark on a culinary adventure with these healthy recipes, make sure Kaleesuwari Gold Winner Sunflower Oil is by your side. It's not just food you're cooking; it's joy, health, and tradition you're bringing to every plate. 

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