Menthi Aaku Badeela Koora Recipe – Besan Muthia Cooked with Methi Leaves
Cuisine: Andhra
Course: Side Dish
Diet: Diabetic Friendly
Description
Menthi Aaku Badeela Koora is a traditional and wholesome dry curry from Telangana, known for its vibrant flavors and simple, healthy ingredients. The main stars of this dish are Fenugreek leaves (known locally as “Methi Aaku”) and Chickpea flour (besan). This dish is seasoned with a blend of aromatic spices and herbs, making it a comforting and nutritious addition to your meal, especially for those looking for diabetic-friendly options.
This delicious curry, full of earthy and slightly bitter notes from the fenugreek, is perfectly balanced with the rich and nutty taste of chickpea flour. The dough for the “badeela” (small, bite-sized balls) is kneaded with spices, then cooked in a tempering of mustard seeds, cumin, curry leaves, and dry red chilies, creating a crispy and flavorful base. Finished with a quick sauté of methi leaves, this dish can be served as an accompaniment to rice or flatbreads.
Ingredients
| Ingredient | Quantity |
|---|---|
| Methi Leaves (Fenugreek Leaves) | 4 cups |
| Gram flour (Besan) | 1-1/2 cups |
| Ginger (finely chopped) | 1 inch piece |
| Garlic (finely chopped) | 4 cloves |
| Garam masala powder | 1 teaspoon |
| Red chili powder | 2 teaspoons |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Water | 1/4 cup |
| Oil | As needed |
| Cumin seeds (Jeera) | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Curry leaves | 1 sprig |
| Dry red chilies | 2 whole |
Preparation Time: 20 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Instructions
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Prepare Methi Leaves: Begin by thoroughly washing and chopping the methi (fenugreek) leaves. Set them aside.
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Make the Dough for Badeela: In a mixing bowl, add the chickpea flour (besan), red chili powder, turmeric powder, garam masala, salt, and finely chopped ginger and garlic. Stir these ingredients together. Slowly add water, a little at a time, and knead them into a stiff dough. When the dough begins to come together, add 1 teaspoon of oil and knead it once more until smooth.
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Shape the Badeela: Divide the dough into small portions. Lightly grease your palms with oil and roll each portion into small, round balls, about the size of a marble. These dough balls are known as badeela. Arrange them on a greased plate and set aside.
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Prepare the Tempering: Heat 2 tablespoons of oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add cumin seeds, mustard seeds, curry leaves, and dry red chilies. Sauté for about 30 seconds until the seeds start to pop and release their aromatic fragrance.
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Cook the Badeela: Gently add the prepared badeela (chickpea flour balls) into the pan, stirring them well to coat them with the tempering. Cover the pan and cook the badeela for about 10-12 minutes. Stir the mixture every 3-4 minutes to ensure the balls cook evenly. Check the doneness by tasting one of the badeela — it should not taste raw and should have a firm texture.
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Add Methi Leaves: Once the badeela are cooked through, add the chopped methi leaves to the pan. Sauté everything together for an additional 3-4 minutes, or until the methi leaves are wilted and well combined with the chickpea flour balls.
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Final Touches: Turn off the heat once the methi leaves are tender and fully incorporated into the dish.
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Serve: Serve the Menthi Aaku Badeela Koora hot, paired with Andhra Style Ingavu Chaaru (a tangy tamarind soup) and steamed rice for an authentic Andhra-style meal. This dish also makes an excellent side dish for any Indian meal, offering a healthy and flavorful alternative for those with dietary concerns, especially for diabetes-friendly eating.
Tips:
- Adjust Spice Levels: You can adjust the quantity of red chili powder according to your preference for spiciness.
- Fenugreek Leaves: If fenugreek leaves are too bitter for your taste, try blanching them briefly before adding them to the dish to reduce the bitterness.
- Oil: While you need oil for both frying the badeela and sautéing the methi leaves, try using a healthier oil like olive or mustard oil for a lighter, more health-conscious option.
Nutritional Information (Per Serving)
(Approximate values per serving based on 4 servings)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 7 g |
| Carbohydrates | 18 g |
| Dietary Fiber | 4 g |
| Fat | 10 g |
| Saturated Fat | 1 g |
| Sodium | 250 mg |
| Cholesterol | 0 mg |
Why You’ll Love It:
Menthi Aaku Badeela Koora is a beautifully aromatic dish that combines the wholesome flavors of fenugreek leaves and chickpea flour. It’s packed with nutrition, easy to make, and an ideal dish for anyone looking to manage their blood sugar levels. Whether enjoyed as part of a traditional Andhra meal or as a standalone dish, its rich flavor profile and healthy ingredients are sure to satisfy your taste buds.
