Ingredient Ideology | THE FAVOURABLE FENUGREEK- BEFITTING WINTER SPECIAL By: Dr. Kaviraj Khialani ,Celebrity Master Chef
/THE FAVOURABLE FENUGREEK-BEFITTING WINTER SPECIAL
It’s winter time & the season most of us look forward to for many reasons and to me it is very special since it is time to relish the greens from the farms from sarson to methi and the list goes on! While the chilly mornings are little difficult at times to get over with the due course of the day, does come by with many options to eat and enjoy satisfying the palate from the garma garam chai to the mooli ke paranthey and not to forget the gajar ka halwa!
Methi has been one of those greens which somehow taste much better during winters and the mere aroma of its leaves and the mouthfeel of it being cooked with a little tadka and spices and a hot phulka or roti on the side, shalgam ka aachar and a glass of lassi or chaas! Trust me you won’t be really asking for a better treat than this.
Also called Fenugreek it’s a Latin word which means ‘Greek Hay ‘besides the fresh methi, we also have the dried leaves called kasoori methi in Hindi, fenugreek seeds or methi dana which are also used in many ways in our kitchens in Indian cooking. Kasuri methi is used in curries, dals and subzi, pulao’s and much more with this herbed aromatic and nutritious ingredient.
Health Benefits of FENUGREEK Leaves:
*Methi leaves are low in calories, help in managing weight loss & management.
* Fresh methi is good food for the heart care.
* Methi leaves contain good number of anti-oxidants.
* Methi has been considered good to manage diabetes.
* It is regarded as good conditioner for the skin, reduces blemishes.
* Helps reduce cholesterol levels in our body, use if effectively.
* Methi leaves help curing bowel issues, helps prevent anaemia.
FENUGREEK TRIVIA: SOME POINTS TO KEEP IN MIND:
Fenugreek or methi leaves has been used as an important part of the greens category and it has medicinal properties as well since ages. They leaves are popular since they are aromatic and have a unique flavor to them. Though there are a few who complain about its bitterness, it’s a must have in our diets.
Always select fresh methi bunches that are bright green in color, crisp and fresh to their best. Avoid if the leaves are dry textured or yellowish on the outlook.
Methi seeds are a wealth of health benefits as per experts and a must to be on our kitchen shelf to use in a number of ways be it in small quantities but yes for sure, we usually add them to rasam, sambhar and even curd rice. The best way to use them is it add them in a tadka mix to our popular kadhis, a few subzis as well can carry its values and taste well, at times I also powder them and use them in some recipes to avoid the crunch in the mouth. Some of us also have heard having methi seeds soaked overnight in water and having them in the morning for weight loss!
Culinary Uses of FENUGREEK Leaves:
Methi ka saag is the most popular one which we find popularly being made in most of our homes, try adding a few additions in them sometimes like I usually add soy granules or aloo - wadis to them and they taste yum!
Methi ke paranthey- yet another common sounding dish, try this one with a combination of methi with anardana, methi with grated carrots slightly saute it with garlic and chilies and stuff it into the dough. Use combination of flours like atta + soy flour, atta+ makkai + sunflower seeds powder, all the possible grains and gluten free options can also be tried once in a while.
Methi aloo, methi gajar ki subzi, methi shalgam curry, methi makhane ka korma, Bhopla coconut methi stew, try adding saute methi with garlic or with some seeds like flaxseeds or pumpkin seeds into idlis and steam them.
In the non-veg varieties recommended with methi are some options like methi, makkai aur ande ki bhurji, methi murgh kadai masala, Lasooni methi machli, jheenga methi jhalfrezi, methi mutton tava masala and many more.
The point most importantly for me when cooking with methi or any greens is that we should not be over cooking them for too long, they are delicate leaves and cook in minutes, avoid covering and cooking them for too long or don’t really pressure cook them.
Kasoori methi however plays a different role being in a dried form, try to dry toast the leaves on a medium hot tava for a few seconds, allow to cool and crush them between your palms add them to your tomato based gravies or masalas, curries, dals, subzis and even in a pulao, dough for parathas, naans or even your favorite biryani.
Here are a couple of my favourite healthy recipes with FENUGREEK this season for all our readers to enjoy
Recipe -1] Mazedaar Methi aur Moong wali chaat
Ingredients
Fresh methi leaves- 1 cup, roughly cut.
Boiled green moong-1 cup
Boiled sweet corn- ½ cup
Boiled potato- ½ cup, peeled and diced.
Onions/tomatoes/green chilies/green capsicums- as needed for the chaat as per taste can be added.
Anardana- 2 tbsp.
Black salt- 1/4tsp
Crushed black pepper- ½ tsp
Roasted jeera powder-1/2 tsp
Lime juice- 2 tbsp.
Roasted crushed peanuts- 2 tbsp.
Mango pickle ka masala from the bottle- 2 tbsp.
Imli chutney-2 tbsp.
Mint and coriander leaves- 2 tbsp. for garnish
Chat masala- to taste
Papdi/sev as needed for the chaat.
Oil- 1tbsp.
Garlic- 1 tsp chopped
Spring onion greens- 2 tbsp. chopped
Method:
1. Prepare all the ingredients for the chaat.
2. In a mixing bowl combine together the mango pickle ka masala, imli chutney, lime juice, salt and all spices, mix well and keep aside.
3. Heat oil in a pan, add garlic, methi, spring onion greens, corn and boiled moong and saute for 2 mins and remove.
4. Add all the ingredients to the dressing of the chaat and toss everything well.
5. Arrange the chaat on a serving plate, garnish with anardana, mint, coriander, Papdi, sev and serve chilled.
Recipe- 2] Methi- Makkai aur Makhane ka Milan
Ingredients
Fresh methi leaves- 2 cups. Leaves, broken into smaller pieces.
Boiled sweet corn- 1 cup
Makhana- ½ cup, fried or toasted and kept
For the Masala:
Oil-1 tbsp.
Ghee/butter- 1 tbsp.
Hing- ¼ tsp
Jeera- 1/2tsp
Methi dana- ½ tsp
Dried red chili- 2 nos.
Ginger garlic paste- 1 tsp
Chopped green chilies- 2 tsp
Sliced onions-1 med.
Tomatoes-2 nos. puree.
Salt to taste
Freshly roasted and crushed coriander seeds/powder- 1 tbsp.
Turmeric powder- ½ tsp
Kashmiri red chili powder- ½ tsp
Water-1/4 cup
Fresh cream-2 tbsp.
Method:
1. Prepare all the ingredients for the recipe.
2. Heat oil/butter/ghee in a pan, saute the methi dana, jeera, red chili, ginger garlic, green chilies and add in the onions and cook till light brown, add little water if needed.
3. Add in the fresh tomato puree, all powdered spices, salt to taste and allow them to cook on medium flame till oil comes out from the sides.
4. Now add in the boiled corn, methi leaves and fresh cream and mix well, cook for 5 to 7 mins on low flame do not cover.
5. Lastly, add the fried or toasted makhana into the subzi, mix well and serve immediately, garnish with ginger juliennes/fried red chili, serve with hot phulkas or rotis.
Recipe -3] Chatpata Methi Masoor Ka Pulao
Ingredients
Fresh methi leaves- 1 cup. Roughly cut.
Whole masoor dal- ½ cup, soaked for 1 hour in water.
Pulao basmati rice- 2 cups.
Oil- 1 tbsp.
Ghee- 1 tbsp.
Bayleaf/cinnamon/black cardamom/green cardamom/ cloves- as per taste to be added 1-2 pieces [ideally any 2]
Methi seeds- ½ tsp.
Cumin seeds- ½ tsp.
Ginger –garlic- green chili paste-1 tbsp. mix
Chopped onions- 2 nos.
Fresh tomato puree- 1 cup
Salt to taste
Turmeric powder- ½ tsp
Red chili powder-1/2tsp
Coriander powder- 2tsp
Water- as needed for the pulao.
Fresh mint and coriander leaves-1/2 cup for garnish.
Fried brown onions-2 tbsp. for garnish.
Rose water-2 tbsp. optional
Method:
1.Prepare all the ingredients for the dumdaar pulao.
2. Soak the rice and dal separately for 30 mins each.
3. Heat oil and ghee in a pan, add methi seeds, jeera, all assorted whole spices as per your taste, if you don’t prefer whole you can use 1 tsp garam masala powder also with the other spices later.
4. Add the onions first lightly brown them add in the ginger, garlic, chili paste, saute for few seconds, add in the tomato puree, salt and all masalas.
5. Cook the masala for 3 to 4 mins, add in the fresh methi, drained dal and rice mix it well with the masala and then add double the amount of water, bring to a boil.
6. Simmer the pulao, add rose water if desired, low flame, tava below the container and some weight on top and allow dum or steam to take place inside the pulao.
7. Once Done, mix well garnish the aromatic pulao with fresh mint, coriander leaves, brown onions and serve hot.
Recipe-4] LAZEEZ METHI PANEER
Ingredients:
Paneer- 250 gms cut into cubes, fried for 2 mins and keep aside
For the masala:
Oil-2 tsp
Ghee- 1 tsp
Bay leaf- 1 no
Green cardamom-2 no
Black peppercorns- 3-4 no
Cloves- 2-3 no
Cumin seeds- ½ tsp
Garlic- 1 tsp chopped
Ginger-1/2 tsp chopped
Green chilies-1 tsp chopped
Onion paste-1 cup
Tomato puree-1/2 cup
Curd- ¼ cup
Cashew paste-1-2 tsp
Fresh cream- 2-3 tsp
Salt to taste
Turmeric powder-1/4 tsp
Red chili powder-1/4 tsp
Coriander powder-1 tsp
Garam masala powder-1/4 tsp
Water-1/4 cup
Fresh methi-1 cup chopped
Kasuri methi-1 -2 tsp
Sugar-1/4 tsp
Fried red chili/ ginger juliennes for garnish.
Method:
1. Prepare all the ingredients for the recipe as listed above.
2. Frying of paneer is an option, some of us use it the way it is as well.
3. Heat oil and ghee in a pan, add in the whole spices, cook for 1 min and then add in the onion paste, cook it on a medium flame, add little water as needed and once it starts changing color then add in the garlic, ginger, green chilies.
4. Cook the mixture for 2-3 mins, add in tomato puree, salt, all masalas and mix well. Add in curd, cashew and cream as well and simmer, add fresh methi and kasuri methi as well and cook the gravy for 8-10 mins.
5.Finally add in the paneer cubes, mix and cook in the gravy for 3-4 mins, garnish with ginger juliennes/ fried red chilies and serve hot with phulkas, rotis, parathas etc.
Recipe- 5] Dumdaar Methi Wali Dal
Ingredients:
Fresh methi leaves- 2 cups
Yellow moong dal- 1 cup soaked
Oil-2 tsp
Ghee- 1 tsp
Hing-1/4 tsp
Curry leaves- 8-10 no
Garlic- 1 tsp chopped
Onion-1 small chopped
Cumin seeds-1/2 tsp
Red chilies- 1-2 slit
Green chilies-1-2 slit
Salt to taste
Ginger-1 tsp chopped
Turmeric powder-1/4 tsp
Garam masala powder-1/4 tsp
Red chili powder-1/4 tsp
Aamchur powder-1/2 tsp
Tomato- 1 small chopped
Water- as needed
Coriander leaves- 2-3 tbsp. chopped
Mix veggies- carrots/ beans/ peas/ cauliflower can also be added for color, flavor, crunch and nutrients into the same recipe.
Sweet potatoes- 1 cup, cubed and half boiled are also a good choice to add into a recipe like this one.
Method:
1. Prepare all the ingredients for the methi wali dal as listed above.
2. Clean the methi leaves, wash and soak the moong dal in 3 -4 cups of water for 1 hour.
3. To start the cooking process, heat oil and ghee in a pan, add in the dry red chilies, fresh green chilies, curry leaves, hing, cumin, ginger, garlic and saute for a few seconds.
4. Add in the onion and saute for a few mins, add tomato and the drained dal, salt and all powdered spices, bhunao for a couple of minutes.
5. Now add in 2 cups of water, mix and simmer, cover and cook until the dal is tender with the steam in the pan, the recipe can be pressure cooked as well for 2 whistles.
6. Check for the water content, keep it medium and not very watery. Adjust the salt to taste, add aamchur powder, coriander leaves and mix. Serve this methi dal with hot phulkas, rotis/ chapattis/ parathas etc along with a bowl of curd, salad/ pickle and papad.
Recipe-6] LASOONI METHI WALE CHAWAL
Ingredients:
Basmati rice- 1 and a half cup, cleaned, washed and soaked
Fresh methi- 2 cups, cleaned
Oil- 2 tsp
Ghee- 1 tsp
Cinnamon stick-1 piece
Cloves- 2-3 no
Black peppercorns- 3-4 no
Green cardamom- 1-2 no
Dry red chilies- 2 no slit
Green chilies- 2 no slit
Garlic- 2 tsp chopped
Onion- 1 small sliced
Ginger- 1 tsp chopped
Tomato -2 med chopped
Sugar-1/4 tsp
Turmeric powder- ¼ tsp
Cumin powder-1/4 tsp
Coriander powder-1 tsp
Red chili powder-1/2 tsp
Water as needed
Cashews and raisins- 2 tsp each
Fresh coriander leaves- 2 tsp chopped
Method:
1. Prepare all the ingredients for the Lasooni methi Chawal as listed above.
2. Clean methi leaves, wash them well, roughly cut them and keep aside.
3. Pick, wash and soak the rice for 20 mins.
4. To start with the cooking process heat oil and ghee in a pan add in the whole spices to flavor the pan, add in the onions, ginger, chilies and saute them for a few seconds, add in garlic and tomato. For a non-veg option, we can also add chicken pieces, prawns, fish, chicken sausages as well in the same recipe.
5. Start with adding salt, all the powdered spices, drained rice, methi leaves and give it all a nice mix. Add double the quantity of hot water as compared to the rice and bring to a boil, simmer the flame, cover and cook the rice until the liquid gets absorbed.
6. Serve the rice with boondi- anar ka raita, papad, pickle and garnish it with cashews, raisins and fresh coriander leaves.
