Fenugreek ( Methi seeds) recipes

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)

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 .

Dhokla

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.

Upma

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.

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