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A unique Rajasthani curry made from fenugreek seeds, featuring a delightful balance of bitter, tangy, and sweet flavors. This traditional dish is both healthy and delicious, perfect with hot rotis.
For 4 servings
Prepare the Fenugreek Seeds: This step is crucial to reduce bitterness.
Create the Yogurt Masala Base: In a medium bowl, whisk the yogurt until it is completely smooth and free of lumps. Add the turmeric powder, red chili powder, and coriander powder. Mix well to form a uniform paste.
Temper and Cook the Masala: Heat oil in a heavy-bottomed pan or kadai over medium heat. Once hot, add the cumin seeds and let them sizzle and turn fragrant, about 30 seconds. Add the asafoetida and stir for a few seconds.
Incorporate the Yogurt Mixture: Reduce the heat to the lowest setting. Slowly pour the yogurt masala mixture into the pan, stirring continuously and vigorously for 1-2 minutes. This prevents the yogurt from curdling. Continue to cook for 3-4 minutes, stirring occasionally, until the masala thickens and you see oil separating from the sides.
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A unique Rajasthani curry made from fenugreek seeds, featuring a delightful balance of bitter, tangy, and sweet flavors. This traditional dish is both healthy and delicious, perfect with hot rotis.
This rajasthani recipe takes 40 minutes to prepare and yields 4 servings. At 164.6 calories per serving with 4.52g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Sabzi: Add the boiled fenugreek seeds, salt, and grated jaggery to the pan. Mix well to coat the seeds with the masala. Pour in 1 cup of water, stir, and bring the mixture to a gentle simmer. Cover the pan and cook on low heat for 8-10 minutes, allowing the flavors to meld and the gravy to thicken.
Finish and Serve: Uncover the pan and stir in the amchur powder and garam masala. Cook for one more minute. Garnish with freshly chopped coriander leaves. Serve the Methi Dana ki Sabzi hot with chapati, paratha, or bajra roti.
Add 1-2 tablespoons of raisins (kishmish) along with the fenugreek seeds for pockets of sweetness that complement the bitterness.
Replace the amchur powder with 1 teaspoon of tamarind paste for a deeper, fruitier tanginess.
Add 1 cup of boiled and cubed potatoes to the sabzi during the last 5 minutes of simmering to make it a more filling curry.
Substitute the dairy yogurt with a thick, unsweetened plant-based yogurt like cashew or coconut yogurt.
Fenugreek seeds are an excellent source of soluble fiber, which helps in relieving constipation and promoting regular bowel movements. The yogurt in the recipe adds beneficial probiotics, further supporting a healthy gut microbiome.
Fenugreek is well-known for its potential to help manage blood sugar levels. The fiber and other compounds in the seeds may help improve insulin function and slow down the absorption of sugars.
Both fenugreek seeds and turmeric powder contain powerful anti-inflammatory compounds. Regular consumption may help reduce inflammation in the body, which is linked to various chronic diseases.
Fenugreek seeds are a good source of essential minerals like iron, magnesium, and manganese, which are vital for blood production, bone health, and metabolic function.
Bitterness is the inherent nature of fenugreek seeds. To minimize it, ensure you soak the seeds for at least 6 hours (overnight is best) and then boil them until tender before cooking. Also, make sure you have enough jaggery (sweetness) and amchur (tanginess) to balance the flavors.
To prevent curdling, always reduce the heat to the absolute minimum before adding the yogurt mixture. Pour it in slowly while stirring continuously and vigorously. Using full-fat yogurt that is at room temperature also significantly reduces the chances of splitting.
Yes, it is very healthy. Fenugreek seeds are rich in fiber, aid in digestion, and are known to help regulate blood sugar levels. The use of yogurt provides probiotics for gut health, and spices like turmeric offer anti-inflammatory benefits.
One serving of Methi Dana ki Sabzi contains approximately 160-180 calories, making it a light yet nutritious main dish. The exact count can vary based on the type of oil and yogurt used.
Absolutely. You can easily make this recipe vegan by substituting the dairy yogurt with a thick, unsweetened plant-based yogurt, such as cashew, almond, or coconut yogurt.
This sabzi pairs wonderfully with traditional Rajasthani breads like Bajra Roti (pearl millet flatbread) or Missi Roti. It also goes well with regular chapati, phulka, or paratha.