Are you looking for a way to add flavor to your meals without having to use too many ingredients? Consider using fenugreek seeds! Fenugreek seeds are a great way to add a rich, nutty flavor to any dish. They are also full of nutrients, including vitamins A and C, calcium, potassium, and iron. Plus, they have a wide variety of health benefits, from helping to reduce cholesterol levels to aiding in digestion. In this post, we’ll discuss the many benefits of fenugreek seeds, how to use them in cooking, and some delicious recipes you can try at home. Get ready to add a nutritious, tasty flavor to your meals!
Fenugreek Seeds Nutrition Facts and Calories Chart
A good source of several important vitamins and minerals. Fenugreek seeds are an excellent source of minerals, vitamins, dietary fiber and phytonutrients. They are rich in iron, magnesium, manganese, phosphorus, potassium, zinc, copper, calcium, selenium and vitamin B6. They also contain flavonoids, saponins, alkaloids and other phytonutrients. Fenugreek seeds are a great source of dietary fiber, providing around 11.6 g per 100 g of seeds. This helps to reduce cholesterol levels, improve digestion and reduce the risk of diabetes. The seeds are also a good source of protein, containing around 21.4 g of protein per 100 g. Nutritional value per 100g of fenugreek seeds:
- Biotin: 0.1 µg
- Calcium: 544 mg
- Carbohydrates (Carbs): 47.7g
- Chloride: 0.3 mg
- Cholesterol: 0 mg
- Choline: 15.2 mg
- Chromium: 0.9 µg
- Copper: 0.6 mg
- Dietary Fiber: 25.2 g
- Energy (Calories): 323 kcal
- Fat: 8.1 g
- Iodine: 6.8 µg
- Iron: 11.4 mg
- Magnesium: 273 mg
- Manganese: 2.6 mg
- Molybdenum: 13.8 µg
- Pantothenic Acid: 0.7 mg
- Phosphorus: 483 mg
- Potassium: 1360 mg
- Protein: 22.4 g
- Saturated fat: 0.7 g
- Selenium: 4.3 µg
- Sodium: 8 mg
- Sugars: 0.4 g
- Vitamin A: 0 IU
- Vitamin B1 (Thiamin): 0.5 mg
- Vitamin B2 (Riboflavin): 0.2 mg
- Vitamin B3 (Niacin): 2.6 mg
- Vitamin B5 (Pantothenic Acid): 0.7 mg
- Vitamin B6: 0.3 mg
- Vitamin B9 (Folate / Folic Acid): 228 µg
- Vitamin B12: 0 µg
- Vitamin C: 0 mg
- Vitamin D: 0 IU
- Vitamin E: 0.4 mg
- Vitamin K: 11.4 µg
- Water: 10.4 g
- Zinc: 4.2 mg
Fenugreek Seeds in India
Animals brought the healing qualities of fenugreek to the attention of humans. Farmers noticed that sick cattle would eat fenugreek plants even when they would not eat anything else. Fenugreek has expectorant qualities. It is anti-inflammatory, antiseptic, and soothing. The soothing expectorant qualities aid in promoting menstruation, as well as easing coughs, sore throats, and digestion.
- Scientific Binomial: Trigonella foenum-graecum
- Common English: Greek-clover / Greek hay
- Ayurvedic: Methikaa / Vastikaa / Selu / Methini / Dipani / Bahupatrikaa / Bodhaini / Gandhaphala
- Unani: Hulbaa
- Sanskrit: Bahuparni / Bahupatrika / Chandrika / Gandhabija / Gandhaphala
- Hindi / Urdu: Methi
- Bengali: Methya
- Marathi: Methi
- Telugu: Menthulu
- Tamil: Vendhayam
- Gujarati
- Kannada: Menthe / mentepalle / mentesoffu
- Malayalam: Uluva
- Oriya
- Punjabi / Sindhi
- Assamese
- Kashmiri
- Konkani
- Manipuri
- Dogri
- Bhojpuri
Home Remedies
Clinical trials have shown that it lowers levels of “bad” fats, like cholesterol, LDL, VLDL, and triglycerides, within the blood. Regular use of tea made from fenugreek seeds has proved helpful in preventing the appendix from becoming a dumping ground for excess mucous and intestinal waste.
1. Hair Care
- Dandruff: Methi seeds found useful in the treatment of dandruff. Soak 2 tablespoons of methi seeds overnight in water. In the morning, grind the softened seeds into a fine paste. Apply this paste all over the scalp and leave it for half an hour. Then, wash the hair thoroughly with soap nut (ritha) solution or shikakai. Washing the hair with a paste of cooked black gram dal, and fenugreek lengthens the hair.
- Hair Growth: Apply a paste made from fenugreek seeds to the scalp to stimulate hair growth and reduce hair fall.
2. Skin Care
- Boils: A fenugreek poultice can be used to treat boils and rashes.
- Anti-Aging: Use a paste of fenugreek seeds to reduce wrinkles and fine lines.
- Acne Treatment: Apply fenugreek seed paste to acne-prone skin to help reduce inflammation and prevent breakouts.
3. Digestive Health
- Acidity and Heartburn: Soak fenugreek seeds in water overnight and consume the water in the morning to relieve acidity and heartburn.
- Constipation: Eating soaked fenugreek seeds can help regulate bowel movements and relieve constipation.
4. Respiratory Health
- Sore Throat: Gargle with water boiled with fenugreek seeds to soothe a sore throat.
- Cough and Cold: Drink tea made from fenugreek seeds to help alleviate cough and cold symptoms.
5. Women’s Health
- White Vaginal Discharge: Fenugreek seeds are excellent home remedy for leucorrhea. They should be taken internally in the form of tea and also used as a douche. For a douche, the solution should be much stronger than tea. Put two tablespoonfuls of fenugreek seeds in a liter of cold water and simmer them over a low flame for half an hour. Then, strain the mixture and use it as a douche. Strongly mucilaginous, fenugreek soothes and heals sore, inflamed, or ulcerated tissue in the gastrointestinal tract.
- Lactation: Fenugreek is galactagogue, can stimulates milk flow. Try a daily dose of fenugreek. In the past, nursing mothers used to eat a teaspoon or so of fenugreek seeds every day. Now you can purchase fenugreek in capsule form. The recommended dose is 600 to 700 milligrams.
- Menopausal Symptoms: Fenugreek seeds are strongly estrogenic and can be valuable in menopausal symptoms.
- Menstrual Cramps: Consume fenugreek seed tea to relieve menstrual cramps.
6. Sore Throat
An excellent treatment for swellings, fever, blood poison prevention and as a tea for sore throat. Gargle made from the fenugreek seeds is very effective in severe cases of sore throat. To make this gargle, simmer 2 tablespoonfuls of fenugreek seeds in a liter of water for half an hour, then set it aside to cool. Use the entire quantity as a soothing gargle throughout the day for beneficial results. A hot Epsom -salt bath taken every day or every other day will also be beneficial.
7. Halitosis (Bad Breath)
For bad breath, chew on fenugreek seeds as a deodorizer. OR Take a tea made from methi seeds regularly to correct the condition. Prepare this tea by putting a teaspoon of seeds in half a liter of cold water and simmering it over a low flame for 15 minutes. Then, strain the mixture and use it as tea.
8. Diabetes
Fenugreek is a herb that stabilizes blood sugar and is one of the best herb for diabetes. The seeds can also be used on a daily basis to help reduce blood sugar levels in diabetes. Components in fenugreek stimulate insulin as well as delay absorption of glucose. Fenugreek seems to benefit people with both types of diabetes, type – 2 and type -1. Here is how to use it for diabetes:
- Soaked Fenugreek Seeds: Soak 2 tablespoons of fenugreek seeds in a glass of water overnight. In the morning, drink the water on an empty stomach and optionally chew the soaked seeds. This helps release soluble fiber to lower blood sugar levels.
- Seed Powder: Grind fenugreek seeds into a fine powder. Mix 1 teaspoon of this powder with a glass of warm water or milk, and drink it once or twice daily to help manage blood glucose levels.
- Tea: Boil 1 teaspoon of fenugreek seeds in 2 cups of water for about 10 minutes. Strain the tea and drink it warm. Adding lemon or honey is optional. This tea can improve insulin function and lower blood sugar levels.
- Sprouts: Soak 2 tablespoons of methi overnight. Drain the water and let the seeds sprout in a damp cloth or jar, rinsing twice a day. Once sprouted, eat them daily either on their own or added to salads for nutrient-rich blood sugar regulation.
9. Cholesterol Reduction
Regular consumption of fenugreek seeds can help reduce LDL cholesterol and triglycerides while increasing HDL cholesterol. To use fenugreek for cholesterol reduction:
- Soaked: Soak 2 tablespoons of it in water overnight. Drink the water and chew the seeds in the morning on an empty stomach to benefit from its soluble fiber, which helps lower LDL cholesterol.
- Powder: Grind fenugreek seeds into a powder and incorporate 1-2 teaspoons into your meals like soups or smoothies. Regular consumption may help reduce LDL cholesterol levels.
- Tea: Boil 1 teaspoon of methi dana in a cup of water for 5-10 minutes, then strain and drink the tea warm. This method can also aid in lowering cholesterol due to fenugreek’s beneficial compounds.
Popular Vegetarian Indian Recipes
Fenugreek seeds, commonly known as methi in India, are a versatile ingredient used in various traditional Indian recipes. Here are some popular dishes where fenugreek seeds play a prominent role:
- Methi Paneer (Fenugreek Cottage Cheese): Paneer (Indian cottage cheese) cubes cooked with fenugreek leaves in a creamy tomato-based gravy with spices like kasuri methi (dried fenugreek leaves), cardamom, and cinnamon.
- Methi Pulao (Fenugreek Rice): Fragrant basmati rice cooked with sautéed fenugreek leaves, peas, onions, and whole spices like cloves, cinnamon, and bay leaves. It’s a flavorful and aromatic one-pot meal.
- Methi Paratha (Fenugreek Stuffed Flatbread): Whole wheat flatbreads stuffed with a mixture of finely chopped fenugreek leaves, green chili, and spices. They are rolled out and cooked on a griddle with ghee or oil.
- Methi Dal (Fenugreek Lentil Soup): Yellow or red lentils cooked with fenugreek leaves, tomatoes, ginger, garlic, and spices like cumin, coriander, and turmeric. It’s a comforting and nutritious dal often served with rice or roti.
- Methi Chole (Fenugreek Chickpea Curry): Chickpeas (chole) cooked with fenugreek leaves, onions, tomatoes, and spices like cumin, coriander, and garam masala. It’s a flavorful and protein-rich dish enjoyed with rice or naan.
- Methi Thepla: Gujarati flatbreads made from whole wheat flour, chopped fenugreek leaves, yogurt, and spices. The dough is rolled out thinly and cooked on a griddle with oil or ghee. It’s often served with yogurt or pickle.
- Methi Matar Malai (Fenugreek Green Peas in Cream Sauce): Green peas cooked with fenugreek leaves in a creamy sauce made from cashew nuts, cream, and aromatic spices like cardamom and cloves. It’s a mildly sweet and flavorful dish.
- Methi Moong Dal Khichdi: A wholesome one-pot meal made from moong dal (split yellow mung beans), rice, fenugreek leaves, and spices like cumin, turmeric, and asafoetida. It’s nutritious and easy to digest.
Side Effects
Do not use fenugreek during pregnancy, as it may cause water retention and weight gain. Due to its use as a uterine stimulant, pregnant women should avoid it. Do not give fenugreek to children under two years old. Although fenugreek can lower blood sugar levels, diabetics should only use it for this purpose under the guidance of a qualified health care practitioner.
FAQs.
Q. How should fenugreek seeds be stored?
Store fenugreek seeds in an airtight container in a cool, dry place away from direct sunlight. Proper storage helps maintain their flavor and potency.
Q. How long do fenugreek seeds remain fresh?
Whole fenugreek seeds can remain fresh for about one to two years if stored properly. Ground fenugreek seeds have a shorter shelf life of about six months to one year.
Q. Are fenugreek seeds safe to consume daily?
Yes, fenugreek seeds are generally safe when consumed in moderate amounts as part of a balanced diet. However, excessive consumption may cause gastrointestinal discomfort in some individuals. Pregnant women should avoid fenugreek due to its potential to stimulate uterine contractions.
Q. How can fenugreek seeds be used in cooking?
Fenugreek seeds are used as a spice in Indian and Middle Eastern cuisines. They add a slightly bitter and nutty flavor to dishes. They can be dry roasted and ground into powder or used whole in curries, pickles, and bread.