Sangeeta khanna is one of the best Food Bloggers in Delhi and a friend. Over a phone conversation I asked her about healthy vegetarian food that could help me get over my Iron deficiency among other things. I make all sorts of sprouts at home and use them in various ways like in salads, pulao, vegetable combinations and as stuffing for sandwiches etc.
I knew about roasted fenugreek being used for making ladoos mixed with whole wheat flour but had never used them as sprouts.
Usually I use it as seasoning in veggies, dal etc. Fenugreek is very nutritious herb both as a leafy vegetable and as seeds. It contains protein, vitamin C, niacin, potassium, copper, calcium, iron, selenium, zinc, manganese, and diosgenin (which is a compound that has properties similar to estrogen) among other active ingredients.
The herb which is a rich source of anti oxidant, minerals and photo nutrients is a store house of nutrients is highly beneficial to cure many ailments like high cholesterol, Diabetes (do not eat without consulting the physician), appetite loss, heart burn, constipation, inflammation, muscle and joint pain, erectile dysfunction , baldness etc. It helps in production of milk in lactating mothers. Pregnant women should not use Fenugreek as it increase uterine contractions.
Sprouting fenugreek seeds crates enzymatic reaction which produces easily digested proteins.
To make Fenugreek sprouts and other sprouts with no contamination read this Making sprouts at home by Sangeeta Khanna.
I used her recipe to make this vegetable and did some changes to it according to my taste.
I prepared a large bowl of sprouted fenugreek and kept the unused part in an airtight container in the fridge.
To make the Potato fenugreek ( methi) vegetable you need ;
2 large Potatoes
I cup Fenugreek Sprouts
I Medium Onion
2 Fresh Green Chilies
4 table-spoon chopped Fresh Coriander
1 table spoon mustard oil or any other oil to cook
A pinch of asafoetida
Pinch of cumin seeds
Salt to taste
Red chili powder
Dry mango powder – 1/2 teaspoon or 1 teaspoon lime juice
Turmeric Powder – 1 teaspoon (optional)
Make the sprouts as given in the link above. (I don’t throw the water in which the seeds were soaked, I drink it usually. Also I do not wash them so often if hygienically prepared. )
Wash and boil potatoes ( I steam them in a steamer) and cut into small cubes.
Chop onion lengthwise or in rough pieces
Chop green chilies in small pieces
In a non stick pan add mustard oil and let it smoke. If you are using any other oil let it heat and turn the flame low.
Add cumin seeds and let them splutter. Add chopped onions , grated ginger, green chilies and sprinkle asafoetida powder over it. Putting it early will burn it.
Saute the onion till light golden and then add potatoes, boiled and cut into cubes and also 1/2 of the fresh coriander leaves.
Stir and add salt, turmeric powder, toss well till done . Add the sprouts after this step. Cooking sprouts too much destroys its goodness. Add dry mango powder.
Toss for a few minutes and take out in a bowl .
The other variation with kasoori methi is in the link I provided earlier in the post.
Add rest of the freshly chopped coriander and a green chili split into half . Add lime juice while serving if you don’t use dry mango powder.
Eat hot with Rotis, Indian flat bread or any other bread. Use it as a stuffing for grilled or plain sandwich if you like)
So eat healthy and stay well.