Methi or Fenugreek
Fenugreek is
a plant that has long been used to treat a variety of ailments relating to
digestion and blood chemical balance. Although the efficacy of fenugreek has
not been substantiated by the modern medical profession, treatment of many
ailments has been commonly practiced through the ages. It has been said to help
reduce high blood sugar levels, high cholesterol and high blood fat levels
(triglycerides). Fenugreek has been used for treatment of stomach upset,
lowered appetite, constipation, heartburn, atherosclerosis, gout,
Fenugreek or
‘Methi’ is native to Southwest Asia and widely cultivated for its medicinal and
culinary uses. It is an all purpose plant. Seeds are used as spice, dried
leaves as herb and fresh small leaves as vegetable. It tastes like spinach or
even better.
Growing
Season: Spring and summer (year round in tropics)
Other Names:
Trigonella foenum-graecum (botanical name), methi, samudra methi, shanbalile,
abesh, hilbeh, hilba, helba, halba
Growing
fenugreek is easy, whether you live in a sub tropical or tropical part of the
world or in temperate or colder part. It can be grown both on grounds or in
containers. You can also grow it on windowsills in small pots, on a balcony or
terrace.
Growing
Fenugreek in Containerfenugreek in pot
You can grow
fenugreek in containers. It’s similar to cilantro or parsley. Take a shallow
wide planter at least 6 inches deep (fenugreek has shallow roots) with good
drainage. Fill it with good potting mix. You can use compost, sand and soil
too. Sprinkle seeds all over it and add a thin quarter inch layer of soil over
them.
Fenugreek
seeds are tiny, bitter, dicotyledonous seeds of herb fenugreek. Toasted gently,
they exhibit strongly aromatic and pungent flavor. Traditionally, fenugreeks
have been found use to cure digestive problems and to improve breast milk
secretion in the nursing mothers.
In the
botany, fenugreek is a small annual leguminous herb belonging in the fabaceae
family, genus: Trigonella. Scientific name: Trigonella foenum-graecum. Some of
the common names of herb fenugreek include greek-hay, mehti, bird's foot,
greek-clover, etc.
Nutritional
value per 100 g.
(Source:
USDA National Nutrient data base)
Principle Nutrient
Value Percentage of RDA
Energy 323
Kcal 16%
Carbohydrates 58.35
g 45%
Protein 23
g 41%
Total Fat 6.41
g 21%
Cholesterol 0
mg 0%
Dietary
Fiber 24.6 g 65%
Vitamins
Folates 57
µg 14%
Niacin 1.640
mg 7%
Pyridoxine 0.600
mg 46%
Riboflavin 0.366
mg 28%
Thiamin 0.322
mg 27%
Vitamin A 60
IU 2%
Vitamin C 3
mg 5%
Electrolytes
Sodium 67
mg 4.5%
Potassium 770
mg 16%
Minerals
Calcium 176
mg 18%
Copper 1.110
mg 123%
Iron 33.53
mg 419%
Magnesium 191
mg 48%
Manganese 1.228
mg 53%
Phosphorus 296
mg 42%
Selenium 6.3
µg 11%
Zinc 2.50
mg 23%
Uses
It’s sweet
and hot aroma like pepper and crunchy sour taste somewhat like spinach ,creates
a magic. It is popularly used in Indian, Persian, Egyptian and Ethiopian
cuisines, to prepare tastiest recipes. Fresh seeds used to sprinkle on salad
and dried seeds in pickles.
15 health
benefits of methi or fenugreek seeds and leaves
#1 Lowers
blood cholesterol
According to
studies [1] fenugreek helps to reduce cholesterol level, especially that of the
low density lipoprotein (LDL). They are known to be rich source of steroidal
saponins that prevent the absorption of cholesterol and triglycerides. Here’s
how to reduce cholesterol levels naturally.
#2
Reduces risk of heart disease
Due to the
presence of galactomannan, fenugreek plays a key role in maintain your heart
health. It also contains high amount of potassium that counters the action of
sodium to help control heart rate and blood pressure. Team a healthy diet with
yoga for healthy heart.
#3
Controls blood sugar levels
Diabetic
must include methi (either in the form of seeds or leaves) in their diet.
Because galactomannan, a natural soluble fibre present in fenugreek slows down
the rate of sugar absorption into blood. It also contains amino acid
responsible for inducing the production of insulin. Here’s how to prepare methi
ladoo which is extremely healthy for diabetics.
#4 Aids
digestion
As fenugreek
is rich in fibre and antioxidants, it helps in flushing out harmful toxins from
the body and thus, aids digestion. In some cases, fenugreek tea is used to
relieve indigestion and stomach pain. You can even drink fenugreek decoction
early in the morning to deal with constipation.
#5 Helps
counter acid reflux or heartburn
One teaspoon
of fenugreek seeds in your food can be an effective remedy for acid reflux or
heartburn. Mucilage of fenugreek seeds coat the lining of the stomach and
intestine and soothe irritated gastrointestinal tissues. Before consuming, you
can soak the methi seeds in water to make their outer coat mucilaginous.
#6 Helps you
lose weight
Include
fenugreek in your weight loss diet by chewing soaked methi seeds in the morning
on an empty stomach. The natural soluble fibre in the fenugreek can swell and
fill the stomach thereby suppressing your appetite and aiding your weight loss
goals.
#7 Remedy
for fever and sore throat
Fenugreek,
when taken with a teaspoon of lemon and honey, can work wonders to reduce fever
by nourishing the body. The soothing effect of mucilage in fenugreek also helps
to relieve cough and pain from sore throat. Here are 5 foods that relieve sore
throat.
#8 Increases
breast milk production in lactating women
Fenugreek
ranks high among the ‘must haves’ for nursing mothers. This is due to the
presence of diosgenin in the spice which increases milk production in lactating
mothers. Here are 10 foods that can
increase breast milk supply in
mothers.
#9
Induces and eases child-birth
Fenugreek
has been known to be helpful in inducing childbirth by stimulating uterine
contractions. It also reduces labour pain. But here’s a word of caution. Excess
intake of fenugreek seeds during pregnancy could put you at risk of miscarriage
or premature childbirth.
#10 Helps
reduce menstrual discomfort
Fenugreek
contains compounds like diosgenin and isoflavones with oestrogen-like
properties which help reduce symptoms like discomfort and menstrual cramps
associated with PMS. These compounds also ease symptoms of menopause like hot flashes and mood fluctuations. Women
are more prone to iron deficiency during adolescence (initiation of menstrual
periods), during pregnancy and breastfeeding. Including green leafy veggies
like fenugreek (methi) in your diet can supply a good amount of iron. But make
sure to add tomatoes or potatoes to the preparations to enhance the iron
absorption. Here are more ways to reduce your menstrual discomfort.
#11 Helps
increase breast size
The
oestrogen-like property of fenugreek can help in breast enlargement by
balancing hormones in women.
#12 Helps
prevent colon cancer
The fibre
content (saponins, mucilage, etc.) of fenugreek binds to toxins in the food and
flush them out. This in turn helps to protect the mucous membrane of the colon
from cancer. Here is a detailed information on is a detailed information on
cancer.
#13 Helps
soothe skin inflammation
and reduces scars
While
Vitamin C acts as a powerful antioxidant, fenugreek also contains
anti-inflammatory compounds that aid in the treatment of various skin problems
like burns, boils and eczema. The seeds are known to help in getting rid of
scars. All you need to do is apply a clean cloth soaked in methi seed paste to
fight skin inflammation.
#14 Helps
treat skin problems
Fenugreek or
methi can be used in face packs to help prevent blackheads, pimples, wrinkles,
etc. Washing your face with water boiled with fenugreek seeds or applying a
paste of fresh fenugreek leaves for twenty minutes on your face can work
wonders for your skin. Read more about beauty benefits of methi.
#15 Can help
resolve hair problems
Using
fenugreek as a part of your diet or as a paste to directly apply on your hair
makes your hair shiny and black. Massaging your head everyday with boiled
fenugreek seeds soaked overnight in coconut oil can be an excellent remedy for
thinning of hair and hair fall. What more? Fenugreek is also great to keep the
dandruff away.
Hair
Benefits
Prevent Hair
Loss
Add Shine
Fight
Dandruff
Prevent
Premature Graying
Health
Benefits
Help Control
Diabetes
Prevent
Heart Attacks
Help Prevent
Cancer
Alleviate
Menstrual Cramps
Improve
Breast Milk Production
Reduce
Cholesterol
Help Reduce
Pain Due To Arthritis
Aid
Digestion
Help with
Weight Loss
Improve
Kidney Function
Protect The
Liver
Skin
Benefits
1. Have
Anti-Aging Effects
Fenugreek
seeds can have surprising benefits for your skin, including eliminating the
signs of aging like wrinkles and fine lines.
What You
Need
1 tablespoon
fenugreek seeds soaked overnight
1 tablespoon
plain yogurt
What You
Need To Do
Blend the
fenugreek seeds and yogurt till a smooth paste is formed.
Apply this
paste on your face.
Keep it on
for 30 minutes and then rinse with cold water.
Why Does
It Work
Germinated
fenugreek seeds show a significant amount of antioxidant activity and fight the
free radicals that accelerate the process of aging (1).
Yogurt has
lactic acid that gently exfoliates your skin (2). It also leaves your skin
feeling smoother and softer.
2. Cure
Acne
Those who
are suffering from acne can give fenugreek seeds a try because they are very
effective in getting rid of acne.
What You
Need
4
tablespoons fenugreek seeds soaked overnight in water
4 cups water
What You
Need To Do
Add the
fenugreek seeds to water and let it simmer for 15 minutes.
Strain the
water and let it cool.
Using a
cotton wool, dab the water onto your face twice a day. Store the excess in the
refrigerator.
Why Does It
Work
Fenugreek
has a compound named diosgenin that has anti-inflammatory and antibacterial
properties (3). This helps fenugreek fight against acne.
3.
Moisturize Skin
Fenugreek
seeds can help moisturize and nourish your skin and remove all traces of
dryness.
What You
Need
1 teaspoon
fenugreek seed powder
1 tablespoon
water
What You
Need To Do
Mix
fenugreek powder and water to make a smooth paste.
Using a
cotton ball, apply the paste all over your face.
Keep it on
for half an hour. Rinse with water.
Why Does It
Work
Fenugreek
seeds prevent your skin from getting coarse or dry. The slippery texture
moisturizes your skin (4).
Hair
Benefits
4. Prevent
Hair Loss
Fenugreek is
extremely effective in strengthening the hair from the roots and treating
follicular problems.
What You
Need
1 tablespoon
fenugreek seeds
1 cup
coconut oil
What You
Need To Do
Place the
coconut oil and fenugreek seeds in a mason jar. Seal the jar and store it for
three weeks in a cool place, away from direct sunlight.
Strain the
oil and use it for oil massages.
Why Does It
Work
Fenugreek
seeds have hormones that help promote hair growth (5). They are a good source
of protein and nicotinic acid that strengthen the hair shaft and prevent
breakage.
5. Add Shine
To make your
hair look shiny and glossy, try using a fenugreek hair mask.
What You
Need
2
tablespoons fenugreek seeds
1 cup water
What You
Need To Do
Soak the
whole ground seeds in boiling water and leave them overnight.
When the
seeds turn slimy to touch, grind them into a paste. Apply the mixture on your
scalp and roots, and then along the whole length of your hair.
Keep it on
for 30 minutes and wash it off.
Why Does It
Work
Fenugreek
seeds contain lecithin, an emulsifying substance (6). When soaked in water, the
seeds produce a slippery substance that imparts shine to your hair.
6. Fight
Dandruff
Dandruff is
a common hair ailment, and it generally surfaces during winter.
There are
various treatments and procedures to treat dandruff. One of the most basic and
effective cures is using methi seeds. They are also an effective cure for dry
scalp and dermatitis.
Why Does It
Work
Dandruff is
usually caused by a dry scalp or fungal infection. Fenugreek helps remove
dandruff (7).
7. Prevent
Premature Graying
A part of
folk medicine, fenugreek seeds have been used for a long time to prevent the
graying of hair.
Why Does It
Work
Fenugreek
seeds have properties that help hair retain its pigment (8). This helps delay
graying.
8. Help
Control Diabetes
Diabetics
are often recommended to include fenugreek seeds in their diet because of the
positive effects they can have on their health.
Why Does It
Work
Studies conducted
on the effect of fenugreek seeds on type 2 diabetes have produced favorable
results (9). It was found that fenugreek seeds help control blood sugar and
decrease insulin resistance.
9. Prevent
Heart Attacks
Fenugreek
seeds display a significant effect on cardiovascular health. They protect the
heart from serious damage during a heart attack.
Why Does It
Work
Heart
attacks are a major cause of death, and they occur when an artery leading to
the heart gets clogged. Fenugreek seeds prevent further damage to the heart and
counteract the oxidative stress that occurs during a heart attack (10).
10. Help
Prevent Cancer
Studies have
shown that the oil extracted from fenugreek seeds can help fight against
cancer.
Why Does It
Work
A study
conducted to investigate the anticancer effects of fenugreek found that
fenugreek oil fights against certain cancer cell lines (11).
11.
Alleviate Menstrual Cramps
Studies have
shown that fenugreek seeds can also help in reducing the pain of menstrual
cramps as well as other symptoms associated with menstruation.
Why Does It
Work
Fenugreek
seeds have anti-inflammatory and analgesic properties, which is why studies
sought to investigate the effect they might have on the pain caused by
menstruation (12). It was found that fenugreek seed powder substantially
reduced the pain and symptoms such as fatigue, headache, and nausea.
12. Improve
Breast Milk Production
In Asia,
fenugreek seeds have been used by women to increase their breast milk
production.
Why Does It
Work
This herb
contains phytoestrogen that boosts milk production in lactating mothers (13).
Drinking fenugreek tea seems to increase the supply of breast milk in mothers,
which promotes weight gain in the infants (14).
13. Reduce
Cholesterol
Research has
proven that fenugreek seeds help to lower the cholesterol level, especially the
‘bad’ cholesterol or LDL in our body.
Why Does It
Work
Fenugreek
seeds have a flavonoid named naringenin that lowers the lipid levels in those
with high cholesterol (15).
14. Help
Reduce Pain From Arthritis
Arthritis is
a disorder that causes inflammation in one or more joints. This causes severe
pain, and more than the regular wear and tear of the joint muscles.
Why Does It
Work
Fenugreek
has anti-inflammatory and antioxidant properties that help reduce the pain
caused by arthritis (16).
15. Aid
Digestion
For those
suffering from stomach ailments, fenugreek can be a boon.
Why Does It
Work
It is an
effective treatment for gastritis and indigestion. It helps prevent
constipation as well as digestive problems created by stomach ulcers. This is
because it is a natural digestive tonic, and its lubricating properties help
soothe your stomach and intestines (17).
16. Help In
Weight Loss
If you are
seeking to lose weight, adding fenugreek seeds to your diet is a must.
Why Does It
Work
Fenugreek seeds
prevent the accumulation of fat and improve the metabolism of lipids and
glucose that help in weight loss (18).
17. Improve
Kidney Function
Ingesting
fenugreek seeds has been linked to better functioning kidneys.
Why Does It
Work
Fenugreek
seeds have polyphenolic flavonoids that improve kidney function and prevent the
deterioration of cells by forming a membrane around them (19).
Back To TOC
18. Protect
Liver
Your liver
cleanses your body of toxins. An injury to the liver can have a serious impact
on your health. One of the main causes for decreased liver function is
excessive alcohol intake, and studies have shown that fenugreek seeds are very
effective in controlling the impact of alcohol on your liver.
Why Does It
Work
Fenugreek
seeds protect the liver from alcohol toxicity (20). Excessive alcohol intake
can cause chronic liver damage. The polyphenolic compounds present in fenugreek
seeds reduce liver damage and help metabolize the alcohol.
Methi
Bhaji (Methi Sabzi) Recipe
Methi Bhaji
prepared with fresh and green methi leaves is one of the simple and healthiest
recipes with fenugreek. This methi sabzi recipe uses garlic and minimal number
of spices that helps bring out and enhance the flavor of fenugreek. Unlike
methi curry, this recipe has relatively dry texture (not completely dry though)
making it suitable to be served as either main curry or as a side dish. If you
are looking for Indian vegan recipes or quick Indian dinner recipes, then this
is a right choice for your healthy dinner.
Ingredients:
2½ cups
Fenugreek Leaves, finely chopped
4-5 cloves
Garlic, finely chopped
1 small size
Onion, finely chopped
1/4 teaspoon
Cumin Seeds
1 pinch
Asafoetida (hing)
1/2 teaspoon
Red Chilli Powder
1/8 teaspoon
Turmeric Powder
1 teaspoon
Coriander Powder
1/2 teaspoon
Lemon Juice
2
tablespoons Water
2
tablespoons Oil
Salt
Directions:
1. Wash chopped fenugreek leaves, drain
and keep aside (wash them 2-3 times in water to remove soil or any grime it
might have on its leaves).
2. Heat oil in a pan over medium flame.
Add asafoetida and cumin seeds and sauté until cumin seeds turn light brown.
Add finely chopped onion and sauté until onion turns transparent. Add finely
chopped garlic and sauté until light brown for approx 20 to 30 seconds.
3. Add turmeric powder, red chilli powder,
coriander powder and salt; mix well.
4. Add finely chopped and washed fenugreek
leaves.
5. Mix well and cook over medium flame for
3 minutes or until oil starts to separate, stir occasionally in between.
6. Add 2 tablespoons water and lemon juice,
mix well.
7. Cook for 2 minutes and turn off flame.
8. Transfer prepared curry to serving
bowl.
Tips and
Variations:
• Add boiled and cubed potatoes in step
7 to make aloo methi dry.
• Add 1/2 cup finely chopped brinjal in
step 5 and cook covered for 5-7 minutes or until brinjal is cooked and then
follow remaining steps.
Taste: Mild
spicy
Serving
Ideas: India being world’s largest producer of fenugreek, this curry is known
with multiple names across length and breadth of India and served with variety
of Indian flat-breads. In Punjab, it is known as methi saag and it’s typically
served with makki di roti and dal tadka. Methichi bhaji and bhakri is a typical
meal in rural areas of Maharashtra. Methi ni bhaji and bajra roti is a staple
food in Gujarat and last but not least, methi ki sabzi and khichdi is a
wholesome healthy meal in north India.
Methi
Matar Malai
Ingredients:
• 1.5 cups chopped fenugreek (methi)
leaves
• 1 cup boiled green peas
• salt to taste
• 2 tablespoon oil
• 1/2 teaspoon cumin seeds (jeera)
• 1medium onion
• 1 cup milk
• 1 green chilli
• 6 garlic clove
• 1/2 cup fresh cream
• 2 tablespoon cashew nuts
• 2" ginger piece
• 1/4 cup water
• 2-4 green cardamom Pods
• 1/2" cinnamon stick
Methi Matar
Malai Recipe(Step by Step Directions)
Heat 2
tablespoons of oil in a kadhai on medium heat.
Add the
cumin seeds.
When the
seeds crackle, add cardamom and a small piece of cinnamon stick.
Add the
onions, garlic, green chilli,
ginger and
cashew nuts paste.
sauté on a
medium flame until oil starts to separate while stir continuously.
Add chopped
fenugreek leaves.
Cook on a
medium flame for 2-3 minutes, while stirring occasionally.
Add the
green peas and salt.
Stir-fry on
the medium flame for 3-5 minutes.
Add 1 cup
milk and 1/4 cup of water.
Mix well and
cook until gravy turns thick and adjust the salt also.
Add Fresh
cream.
Mix well
cook for 2 minutes.
serve hot.
Tips:
• Serve hot with chapati and rice in
lunch or dinner.
• If you are using frozen green peas
then you can use them directly.
• You can use blanched the methi leaves
also.
Methi Parata
Ingredients
Whole wheat
flour (Atta)-1cup
Besan(gram
flour)-1/4 cup
Oil-1
tablespoon
Fresh
fenugreek leaves(methi)-1 cup
Coriander
leaves-1/4 cup
Turmeric
powder-1 teaspoon
Cumin
powder-1/2 teaspoon
Coriander
powder-1 teaspoon
Asafoetida
powder-1/4 teaspoon
Green
chili,Ginger and garlic paste-2 teaspoon
Salt-1
teaspoon
Yogurt-2
tablespoon
Water
Method
Mix the
flours with methi leaves, coriander leaves and all the other ingredients.
Add enough
water to make a soft dogh and leave it
aside for ten minutes,
Make lime
size balls and roll into thin rounds.
Shallow fry
on a frying pan or on a griddle till
both sides are cooked and golden.
How to Make
Fenugreek Tea
Ingredients
1 teaspoon
of fenugreek seeds for each cup of tea
1 cup of
water for every teaspoon of fenugreek seeds
Loose tea leaves
and/or herbs (optional)
Step
1. Lightly crush the fenugreek seeds.
Use a mortar and pestle or place the seeds on a wooden chopping board and crush
with the flat blade of a large kitchen knife.
2. Boil the water in a kettle, electric
water heater or saucepan. Pour the desired amount of boiled water into a
teapot, small jug or other container.
3. Add the crushed fenugreek seeds. You
may supplement with other herbs and or loose tea leaves.
4. Cover and steep the seeds for at
least three minutes.
5. Strain through a regular tea strainer
into a cup.
6. Sweeten with honey, sugar or stevia.
15 veg
methi recipes:
1. aloo
methi – potatoes with fenugreek leaves made in punjabi style. simple home
cooked food with minimal ingredients. vegan and gluten free.
aloo methi
2. methi
matar malai – popular punjabi north indian curry made with fenugreek leaves,
green peas/ matar and fresh cream/malai. gluten free.
methi matar
malai
3. methi
mushroom – restaurant style curried dish made with button mushrooms and
fenugreek leaves. gluten free.
methi
mushroom
4. methi dal
– dal simmered and spiced with fenugreek leaves. the slight bitterness of the
fenugreek leaves gets balanced with the subtle sweetness of the dal. vegan.
methi dal
recipe
5. methi
chole – spiced punjabi curry with fresh fenugreek leaves and chickpeas.
methi chole
recipe
6. methi
aloo – made with baby methi leaves and potatoes – less bitter, crunchy with
full flavors from the baby fenugreek leaves. vegan.
methi aloo
recipe
7. aloo gobi
methi tuk – dry spiced curry made with sauteed potatoes, cauliflower and fresh
fenugreek leaves. a delicious recipe from the sindhi cuisine. vegan.
methi tuk
recipe
8. methi
paratha – these fenugreek flat breads are healthy alternative to plain parathas
and packed with more flavors and nutrition.
methi
paratha recipe
9. methi
thepla – flat breads made from fresh fenugreek leaves, whole wheat flour and
gram flour can be munched anytime of the day. makes for a healthy breakfast,
tiffin or picnic brunches.
methi thepla
recipe
10. methi
missi roti – a traditional north indian flat bread made with whole wheat flour,
gram flour, fenugreek leaves and spices.
methi missi
roti recipe
11. methi
muthia – steamed & fried dumplings made from chickpea flour and fenugreek
leaves.
methi muthia
recipe
12. methi na
gota (methi pakoras) – gujarati tea time snack made from besan/gram flour and
fenugreek leaves. vegan.
methi pakora
recipe
13. methi
pulao – nutritious pulao made with fenugreek leaves and mix vegetables.
methi pulao
recipe
14. saag
paneer – cottage cheese with spinach and fenugreek greens. gluten free.
saag methi
paneer
15. chana
dal methi paratha – indian flat bread made from leftover chana dal and freshly
chopped fenugreek leaves.
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