Fenugreek: Health Benefits - Urban Platter

           Fenugreek is an annual herb. The fenugreek plant stands erect at two to three feet tall, and the seed pods contain 10–20 small, flat, yellow-brown, pungent and aromatic seeds. Fenugreek is used as a herb (dried or fresh leaves), spice (seeds), and vegetable (fresh leaves, sprouts, and microgreens). Seeds have a somewhat bitter taste which are often used to make medicine. However, fenugreek has a far more pleasant taste when cooked. Indian subcontinent, used both whole and powdered in the preparation of pickles, vegetable dishes dal, and spice mixes. They are often roasted to reduce bitterness and enhance flavour.

Fenugreek: Health Benefits - Urban Platter

  • Relieves from Sore Throat

Fenugreek is high in mucilage, a polysaccharide substance extracted as a viscous or gelatinous solution from plant roots, seeds, etc and used in medicines and adhesives which helps to relieve sore throat pain and cough.

  • Relieves Constipation

Due to High fiber content it adds bulk to the stool, thereby treating constipation and diarrhea.

Fenugreek: Health Benefits - Urban Platter

  • Good for lactating mothers

Fenugreek seed has been used to increase milk production. The word phytoestrogens comes from the Greek word “phyto,” or plant, and “estrogen,” the hormone that causes fertility in all female mammals. It has been found that fenugreek can increase a nursing mother’s milk supply within 24 to 72 hours after first taking the herb.

  • Prevents Dark spots and lightens Skin

A paste of the fresh fenugreek leaves, applied on the face prevents pimples, blackheads, dryness of the face and early appearance of wrinkles.

Fenugreek: Health Benefits - Urban Platter

  • Reduces Menstrual Cramps

For women who experience menstrual cramps and other problems related to menstruation, fenugreek seeds are truly a godsend. Take a teaspoon of fenugreek seeds and have them with a glass of warm water the first thing in the morning.

Fenugreek: Health Benefits - Urban Platter

Handy Tips: If you add half a teaspoon of fenugreek seeds to the lentil and rice mixture while soaking, dosas will be more crisp.

How to use / Directions

  • Fenugreek seeds can be eaten whole, and are often used as toppings for certain dishes or soups.
  • Can also be ground into a powdered spice form, which is another popular flavoring agent in the cuisines of some countries.
  • Fenugreek leaves are a popular option to replace other leafy greens, and the powder can also be used to make a healthy, energizing tea.

Recipes

Methi Sabzi

Ingredients

  • 1/4 cup Fenugreek(Methi) seeds
  • 2 medium sized Potatoes
  • 1 inch ginger peeled
  • 4-5 Cloves of Garlic
  • 4 Hot Green Peppers (like Serrano)
  • 1 Tomato chopped
  • 1/2 teaspoon Turmeric
  • 2 teaspoons Red Chili Powder (adjust to your taste)
  • Salt
  • 1 teaspoon Coriander Powder
  • 3 tablespoons Oil
  • 1 tablespoon Plain Yogurt
  • 1 teaspoon Ghee (for Tarka)
  • 1/2 teaspoon Red Chili Powder (for Tarka)
  • 1 tablespoon chopped Cilantro for garnish

Recipe

Soak the fenugreek seeds in water overnight. Wash them thoroughly and strain out the water.

Peel and cut the potatoes in to 1″ cubes. Sprinkle salt and turmeric on them and set aside. Heat oil and fry the potatoes till they start to brown. Remove with a slotted spoon and set aside.

Blend Ginger, hot green pepper, garlic and tomato in a puree. Pour this in the same oil the potatoes were fried and simmer till the oil separates from the sides. Add the Potatoes and the Fenugreek seeds. Mix it so the pureed tomato and ginger garlic coats the potatoes and the seeds. Fry for about 8 – 10 more minutes.

Mix Turmeric, salt, coriander powder and red chilli powder in half cup of water and pour it in the pan. Cover and cook till the potatoes are tender. It should not dry up completely. There should be enough water to coat the potatoes and the seeds and a little bit more. Add more water if its too dry. Add the Plain yogurt mixed with little water. Simmer uncovered at low heat for another 10 minutes.

Switch off the heat. Now for the Tarka, heat the ghee and when smoking hot add the chilli powder and immediately pour it on the potatoes and fenugreek. Garnish with chopped cilantro.

Methi Kheer

Ingredients

  • 2 tsp fenugreek (methi) seeds (soaked in water overnight)
  • 1 tsp soaked falooda seeds (subza)
  • 4 cups milk
  • 1 cup sugar or
  • 1 tbsp freshly grated coconut
  • 4 almonds (badam) semi powdered
  • salt to taste
  • 1/2 tsp ghee

Recipe:

  1. Heat ghee in pan, add soaked methi seeds saute for 10 seconds.
  2. Add some water to avoid sticking, then add milk, sabza, sugar or jaggery, almonds and salt and let it boil till methi is cooked.
  3. When cooked add fresh coconut bring to boil.
  4. Serve hot.

Fenugreek: Health Benefits - Urban Platter

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