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Popular Indian Recipes with Methi ( Fenugreek)

Recipes- Diabetes friendly
Written by Total Control team

Fenugreek ( Methi seeds) recipes

Fenugreek seeds Methi
  • Roti

    Roti with Methi Seeds- Healthy and filling

  • Parantha

    Parantha- Popular Indian Breakfast

  • Upma

    Filling and tasty- enjoyed all over India

  • Dhokla

    Dhokla-light any time snack

Fenugreek , called methi in north india is used as a green leafy vegetable and the seeds and dries leaves are used as spices in many popular dishes both in North Indian and south indian cuisines. Fenugreek is consumed not only in India not only in Indian dishes but in countries as Egypt, Turkey, Israel, Africa, China etc. Fenugreek seeds have proven blood sugar and blood cholesterol& Triglyceride lowering properties.

Chapati ( Roti)

Ingredients

Weight ( gms)

Measure

Wheat flour 90 1 katori
Fenugreek seed powder 12.5 2 tspns
Salt To taste

Method

Soak fenugreek seeds overnight. Throw away the water, dry the seeds and powder them. Add this powder to the wheat flour and make the dough. Divide into four balls and roll them into chapathis. Put one by one on hat frying pan ( tawa) and let it remain for few seconds till brown marks appear, turn and pat with a piece of cloth to puff.

 

No. of chapathis : 4 ( four)

No of Chapatis  Weight of preparationgms CaloriesPer Chapati Proteins per Chapati (gms) FatsPer Chapati

(gms)

Carbohydrates per Chapati (gms)

4

140

87.5

3.5

0.5

17

Paranthas

Ingredients

Weight ( gms)

Measure

Wheat flour 60 2/3 katori
Besan 30 1/3 katori
oil 10 2 -1/2   tsp
Fenugreek seed powder 12.5 2 tspns
Salt To taste

Soak fenugreek seeds overnight. Throw away the water, dry the seeds and powder them. Add this powder to the wheat flour, add besan salt and make the dough. Divide into three balls and role tham into chapathis. Apply a little oil on one surface and fold into a triangle, roll this again into chapathi. Place on hot tawa and wait till slightly dry, turn and wait till brown marks appear, apply some oil ( about 1 tspn) and fry on both the sides .

No of paranthas  Weight of preparationgms CaloriesPer parantha Proteins per parantha (gms) FatsPer parantha

(gms)

Carbohydrates per parantha (gms)

3

130

150

5.7

4.3

21.7

Dhokla

Ingredients

Weight ( gms) Measure
Besan ( flour made from Bengal gram daal) 60 > Katori
Curd 100 2/3 rd Katori
Fenugreek seeds 12.5 2 tspns
Oil 5 1-1/4 tspn
Salt to taste

Method:

 

Soak fenugreek seeds overnight. Throw away the water, dry the seeds and grind them to a fine powder. To this powder add salt, turmeric and Besan. Make a batter with the help of curd and water. Keep is aside for 5-6 hrs to ferment, depending on the weather.After adding a pinch of soda-bicarbonate powder mix well and pour into a greased disk. Sprinkle some red chilli powder over it. Steam the whole till set. Cool for a few seconds; cut into small pieces and season with mustard seeds, red chillies and coriander leaves.

No of dhoklas  Weight of preparationgms CaloriesPer dhokla Proteins per dhokla (gms) FatsPer dhokla

(gms)

Carbohydrates per dhokla (gms)

10

150

37

1.5

1.7

4.4

Upma

Ingredients Weight ( gms) Measure
Suji ( Rava) Semolina 60 = Katori
Onion 20 = medium
Green chillies 5 5
Mustard 0.5 A pinch
Black gram daal 3 = tspn
Bengal gram daal 3 = tspn
Fenugreek seeds 12.5 2 tspns
Oil 10 2-1/2 tspn
Salt to taste
Water 200 ml 1-1/3rd katori

Soak fenugreek seeds overnight. Throw away the water, dry the seeds and grind them to a fine powder. Chop green chillies and onions, splutter mustard in hot oil, add black and Bengal gram daals, fry them for few seconds. Add chopped onions and green chillies and fry till onions become slightly brown. Add rava and fenugreek powder. Fry for about a minute. Add salt and water. Cook on slow fire while stirring slowly to avoid sticking to the bottom of the pan/ kadhai till done.

Qnty of upma  Weight of preparationgms CaloriesPer katori of upma Proteins per Katori of upma (gms) FatsPer Katori of upma

(gms)

Carbohydrates per katori of upma (gms)

1 & 3/4thkatori

250

228

7.43

6.8

33

Raita

Raitas are popular Indian side dishes ( or yoghurt salads) which accompany all major Indian meals and are very popular all over the country, despite the significant variations in regional cuisines.

 

Raitas are very helpful for Diabetics and patients on weight loss diets. Raita is made of curd ( yoghurt), green vegetables and spices. Curd can either be made from low fat milk or bought as low fat yoghurt or curd, rest of the vegetables and spices used in raitas are zero calory foods so can be consumed freely. Raitas are easy to make and practically do not require any sophisticated cooking skills.

Bathua Raita

Ingredients Weight ( gms) Measure
Curd 1 cup 100 1 cup
Water 50 = cup
Bathua leaves (boiled & mashed) = cup
Jeera (Cummin seeds) 1 tspn
Salt to taste
Red chilli powder as desired

Method

 

Beat curd  into smooth homogenous texture, with a spoon or an egg beater or a mathani

Add  the preboiled, strained and then well mashed leaves of Bathua (fat hen), mix well with curd. Add half cup of water and mix well. For seasoning roast 1 tspn of jeera (cumin) seeds on a frying pan, till dark brown- grind into coarse powder by pressing on a hard surface with back of the spoon or any other hard object. Sprinkle on the mixture of curd and leaves, add salt to taste. Garnish with mint leaves, pomegranate seeds, and serve.

Optional- may add red chillli powder

 

No of servings- 2

 

Nutritional value per serving

 

Energy approx. 40 kcal ( using standard mother Dairy Dahi)

Fat approx. 2.25 gms

Carbohydrates approx. 3 gms

Proteins approx. 2 gms

 

 

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