Methi Dana Sabzi Recipe – Healthy Fenugreek Seeds Stir Fry
Methi Dana Sabzi is a traditional and wholesome Rajasthani dish where soaked fenugreek (methi) seeds are expertly cooked with a medley of everyday spices, creating a perfect balance of sweetness, tanginess, and aromatic flavors. This savory dish features a delightful hint of sweetness from the dates, sultana raisins, and jaggery, while a touch of amchur powder adds the right amount of tang. This side dish not only adds a burst of flavor to your meal but also offers numerous health benefits, as fenugreek seeds are known for their rich nutrient profile, promoting digestion and helping to maintain blood sugar levels. The combination of spices like cumin, coriander, and fennel gives it an unforgettable taste and fragrance, making it an ideal accompaniment for roti, paratha, or rice. It’s the perfect addition to any vegetarian feast!
Ingredients
| Ingredient | Quantity |
|---|---|
| Methi Seeds (Fenugreek Seeds) | 1/4 cup (soaked overnight) |
| Dates | 2 (cut lengthwise) |
| Sultana Raisins | 15 |
| Asafoetida (Hing) | 1/4 teaspoon |
| Coriander (Dhania) Powder | 2 teaspoons |
| Fennel Powder | 1-1/2 teaspoon |
| Cumin Powder (Jeera) | 1/2 teaspoon |
| Amchur (Dry Mango Powder) | 1-1/2 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Jaggery | 1/2 teaspoon |
| Coriander (Dhania) Leaves | 1 tablespoon (chopped) |
| Mustard Oil | 1 tablespoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 2g |
| Carbohydrates | 30g |
| Fiber | 3g |
| Fat | 1g |
| Sugars | 10g |
| Sodium | 120mg |
| Vitamin C | 3mg |
| Calcium | 30mg |
| Iron | 2mg |
Instructions
-
Soak the Methi Seeds:
Start by soaking the fenugreek seeds (methi dana) overnight in a bowl of water. After soaking, wash the seeds a couple of times to remove any debris or impurities, ensuring they’re thoroughly cleaned. The seeds will absorb the water and soften, making them easier to cook. -
-
Prepare the Ingredients:
While the methi seeds are soaking, prepare the other ingredients. Cut the dates lengthwise and set them aside. Measure out the sultana raisins, coriander powder, fennel powder, cumin powder, amchur powder, red chili powder, and turmeric powder, and keep them ready for use. Also, chop the fresh coriander leaves for garnishing. -
Cook the Methi Dana Sabzi:
In a heavy-bottomed pan, heat the mustard oil over medium heat. Once the oil is hot, add a pinch of asafoetida (hing) to the oil and let it splutter for a few seconds, infusing the oil with its fragrance. -
Add the Spices:
Add the prepared spice powders—coriander powder, fennel powder, cumin powder, amchur powder, red chili powder, and turmeric powder—to the pan. Stir them into the oil, allowing the spices to bloom and release their aromatic oils. This should take about 1-2 minutes. -
Add the Methi Seeds:
Next, add the soaked and drained methi seeds to the pan. Stir them well to coat the seeds with the spice mixture. Cook the methi seeds for 5-7 minutes, allowing them to absorb the flavors and soften slightly. -
Add Sweetness and Tang:
Now, add the chopped dates, sultana raisins, and jaggery to the pan. Stir everything together to combine. The sweetness from the dates and jaggery will start to melt into the dish, creating a rich, fragrant base. Let it cook for an additional 5 minutes, allowing the sweet and spicy flavors to meld. -
Adjust Seasoning:
Taste the sabzi and add salt as needed. Adjust the sweetness and tanginess by adding more jaggery or amchur powder to suit your preferences. Stir everything thoroughly. -
Garnish and Serve:
Once the methi dana sabzi is cooked to your desired consistency, remove the pan from the heat. Garnish the dish with freshly chopped coriander leaves for a burst of freshness and color. -
Serve and Enjoy:
Your Methi Dana Sabzi is now ready to be served. This dish pairs beautifully with roti, paratha, or even steamed rice. Enjoy the combination of flavors and the numerous health benefits of fenugreek seeds in this aromatic side dish!
Tips and Variations:
- Soaking Time: If you’re short on time, you can soak the methi seeds for at least 2-3 hours instead of overnight, though soaking overnight yields the best results.
- Sweetness: You can adjust the amount of jaggery or dates according to your preference for sweetness. If you prefer a more tangy flavor, feel free to increase the amchur powder.
- Spices: Feel free to experiment with additional spices such as garam masala or cinnamon for a more complex flavor profile.
- Vegan Option: This dish is naturally vegetarian. If you want to make it vegan, ensure the jaggery you use is free of animal products (some jaggery contains traces of animal products).
This Methi Dana Sabzi is a great way to include the healthful benefits of fenugreek seeds in your diet while savoring the delicious, vibrant flavors of Rajasthan. It’s a perfect side dish for any meal, adding variety, flavor, and nutrition to your table!
