Scientific name Trigonella foenum-graecum.

Used traditionally for both culinary and medicinal purposes.

Consumption Instructions:

• Fenugreek tea. Put fenugreek seeds in hot water. Sweeten as desired.
• Grind into powder to spice soups, sauces, and stews for a nutty flavor.
• Soak in water overnight and consume on an empty stomach to help digestion.
• Baking. Add to dough for baking bread.
• Add into smoothies for extra nutritional value.

Health Benefits:

• Regulates blood sugar: It contains soluble fiber, which slows down the absorption of sugar. 
• Rich in Nutrients: proteins, fiber, vitamins (e.g Vit. B), and minerals (manganese, iron, magnesium). 
• Lowers cholesterol: for better heart health.
• Weight Management: The fiber present gives a to a feeling of satiation.
• Breast Milk Production: recommended for nursing mothers to help stimulate milk production. This is a galactagogue property, i.e enhances milk supply. 
• Anti-Inflammatory Effects: helps reduce inflammation, beneficial for conditions such as arthritis. 
• Digestive Health: Contains fibre to prevent constipation and it also aid helps with digestion. 
• Menstrual Health: It regulates symptoms of PMS
• Testosterone Levels: Improves libido and promotes sexual health in males.
• Antioxidant Properties: Neutralize free radicals in the body and protect cells from damage by diseases. 

 

Recipes:

Fenugreek Seed Tea

Ingredients

1. 1 teaspoon fenugreek seeds
2. 2 cups water
3. Honey or lemon (optional)

 Method

1. Boil fenugreek seeds in water for 6 minutes.
2. Strain the tea into cups.
3. Sweeten with honey or add lemon as desired.

 

Fenugreek Flatbread

Ingredients

1. 1 cup whole wheat flour
2. 1/2 teaspoon fenugreek seeds, crushed
3. Salt to taste
4. Water (as needed)

 

Method

1. Mix whole wheat flour, crushed fenugreek seeds and salt.
2. Knead the mixture into a dough using water.
3. Divide the dough into small balls, roll them into flatbreads and cook till golden brown.

 

Fenugreek Seed Lentil Soup

Ingredients

1. 1/2 cup yellow lentils
2. 1 tablespoon fenugreek seeds
3. 1 onion and 1 tomato, chopped
4. 1 teaspoon turmeric powder 
5. Salt and chili powder.

 

Method

1. Boil lentils with fenugreek seeds until soft.
2. In a different pan, sauté onions until golden brown, add tomatoes, turmeric, salt and chili powder.
3. Mix the lentils and fenugreek seeds with the mixture. Let simmer for a few minutes and serve.

 

Fenugreek Rice

Ingredients

1. 1 cup rice, cooked
2. 2 tablespoons fenugreek seeds
3. 1 tablespoon ghee or butter
4. Mustard seeds, cumin seeds and curry leaves and salt

 

Method

1. In a pan, heat ghee and add mustard seeds, cumin seeds and curry leaves.
2. Add fenugreek seeds and sauté.
3. Mix in the cooked rice and salt. Stir well until the flavors are combined.