"Sprouted Methi / Fenugreek Seeds Masala Bhaji / Upkari" … A yummy dish that goes very well with chapati / roti / parathas or poori … Methi though is bitter in taste, when the seeds are sprouted they are not that bitter in taste … A must that should be introduced by all in their diet as they not only have high nutritional value but are loaded with antioxidants as well as considered good for digestion … so go ahead and enjoy this simple bhaji that is not at all bitter …....
Methi / Fenugreek seeds are storehouse of nutrients that are said to promote good health. They are a bitter truth of life that all things bitter are not bad rather when it comes to food, be it Karate’ / Bitter Gourd or Methi / Fenugreek they are good not only on general basis but are said to have medicinal properties that are beneficial for diabetics. Both the seeds and leaves of methi are relished in India by adding them to several dishes. Small methi plants that are grown about 3-4 inches out of sprouts are used as it is in dishes too. Methi can be consumed all round the year though it is much more beneficial during winter and monsoon seasons. Methi seeds can be sprouted an used in which case it’s nutritional value get multiplied as sprouts are much higher in protein value.These can also be used in powder form and added into chutney powders. We Konkani Saraswats always add a tsp of methi seeds while soaking urad dal while preparing dosa or idly. Without running into much of the health benefits which you will gets loads of them on google I will share in an awesome and simple bhaji / upkari here that is of very high nutritional value. Methi is sprouted and used here for the recipe. Methi though is bitter in taste when sprouted and used as sprouts they are not that bitter and a little bit of jaggery added on scores even with children who are reluctant to eat bitter things. One should include these in their diet and enjoy the health benefits. Also when children are made to eat such things from their young age it become habitual with them and will continue doing so till the ripe age. So go ahead and introduce them into your life and enjoy the health benefits.
Methi / Fenugreek Seeds : 1 Cup
Tomatoes : 2 large sized chopped fine or 4 tblsp of thick tomato puree.
Onion / Kanda : 2 large sized .. finely chopped.
Curry leaves / Kadipatta : 8-10
Mustard Seeds / Rai / Sasam : 1 tsp
Jeera / cumin seeds : ½ tsp
Hing / Asafoetida Powder : 2 tsp
Red Kashmiri Chilly Powder : 3 tblsp
Haldi / Turmeric Powder : ½ tsp
Dhania / Coriander Seeds Powder : 1 tsp
Jeera / Cumin Seeds Powder : ½ tsp
Garam Masala Powder : ¼ tsp
Jaggery / Gud : 2 tblsp grated
Oil : 2-3 tblsp.
Salt to taste
Water as required.
** How to sprout the Methi Seeds : For this recipe I have used methi sprouts which are simple to make. Just wash and soak the methi seeds in 3 cups of water for 3-4 hours. Drain off the water but do not discard it. You can drink this water as it contains the nutients. Allow the seeds to dry out completely in a colander for 6-8 hours. You will see small sprouts appearing. Toss them freely and put them either in a ventilated box or tie them loosely in a muslin cloth and keep aside for the sprouts to grow. The sprouting method takes time as per the weather in your vicinity. In summer months they grow faster while in monsoon and winter they are a bit slower. Once you have the desired sized sprouts in methi, you can either prepare them straight away or you can put them in box and keep it in the fridge till further use. They remain good for 2-3 days.
** Heat the oil in a thick bottomed kadai, when hot lower the heat and add in the jeera and fry for a few seconds, then add in the mustard seeds, when they begin to splutter add in the curry leaves followed by finely chopped onions. Fry the onions till they are slightly browned.
** Once the onions are browned add in the haldi, hing, dhania, jeera, garam masala, chilly powder and fry for 2-3 mins. If you find them sticking to the bottom sprinkle some water and continue.
** Now add in the tomato puree. Now here you can either grind the tomatoes into paste and add or you can also use finely chopped tomatoes. The choice is yours. I have ground and used the puree / paste. Mix well and continue to fry for 2-3 minutes.
** Now add in the methi sprouts and mix well. Add in the grated jaggery and ½ cup of water, salt to taste and bring to a boil, lower the heat, cover and cook for 7-8 mins.
** The sprouts should remain crunchy and not mushy, so do not overcook. If you like it a little bit thinner in texture, you can add in another half cup of water to the curry. Again the texture depends on individual liking. In my house it is liked thicker in texture.
** Sprouted Methi Seeds Masala Bhaji / Upkari is done and ready to be served. This tastes simply awesome with chapati / roti / parathas or poori. Enjoy this with your family and friends.