Menthe Tambli Recipe: A Refreshing and Flavorful South Indian Delight
Menthe Tambli is a traditional dish from Karnataka, known for its refreshing taste and rich health benefits. This diabetic-friendly dish combines the goodness of fenugreek seeds (menthe) with yogurt, coconut, and a tempering of mustard seeds and curry leaves. It’s commonly served as a side dish with rice and dry vegetable dishes like Chow Chow Thoran, accompanied by crispy papad. The blend of flavors makes it an ideal addition to your dinner table.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Fenugreek seeds (menthe) | 2 teaspoons |
| Dry red chilies | 3 |
| Fresh grated coconut | 1/4 cup |
| Curd (yogurt) | 1 1/2 cups |
| Ghee (clarified butter) | 1 teaspoon (for roasting) |
| Salt | To taste |
| Ghee (for tempering) | 1 teaspoon |
| Mustard seeds (rai) | 1/2 teaspoon |
| Curry leaves | A few sprigs |
Preparation Time:
- 15 minutes
Cooking Time:
- 15 minutes
Total Time:
- 30 minutes
Servings:
- 4 servings
Cuisine:
- Karnataka (South India)
Course:
- Dinner
Diet:
- Diabetic Friendly
Instructions:
-
Prepare the Fenugreek and Chilli Mix:
- Begin by heating 1 teaspoon of ghee in a pan.
- Add the fenugreek seeds and dry red chilies to the pan.
- Roast them on medium heat until they turn golden brown and aromatic. Once done, remove from heat and allow the mixture to cool down.
-
Make the Tambli Paste:
- In a mixer grinder, add the cooled fenugreek and chili mixture, along with the grated coconut, salt, and 1 1/2 cups of curd (yogurt).
- Grind all the ingredients together to form a smooth paste. If needed, add a little water to achieve the desired consistency.
-
Mix the Paste with Curd:
- Transfer the ground mixture to a bowl.
- Add the remaining curd and adjust the salt to taste. Mix everything well to combine.
-
Prepare the Tempering (Tadka):
- In a small tempering pan, heat 1 teaspoon of ghee over medium heat.
- Add the mustard seeds and let them splutter for about 10 seconds.
- After that, add the curry leaves and sauté for a few more seconds until they release their fragrance. Turn off the heat.
-
Combine and Serve:
- Pour the tempering into the tambli mixture and give it a good stir.
- The Menthe Tambli is now ready to be served.
Serving Suggestions:
Serve this aromatic Menthe Tambli as an accompaniment to steamed rice, Chow Chow Thoran (a dry vegetable curry), and crispy papad for a complete and satisfying meal. The cool, tangy flavors of the tambli pair beautifully with the warmth of the rice and the crunch of the papad.
Health Benefits:
- Fenugreek Seeds: Fenugreek is known for its ability to regulate blood sugar levels, making this dish an excellent option for those managing diabetes.
- Yogurt: Rich in probiotics, yogurt helps in digestion and provides a creamy texture to the tambli.
- Coconut: The addition of fresh coconut adds healthy fats, making this dish both nutritious and flavorful.
- Mustard Seeds & Curry Leaves: These ingredients in the tempering add antioxidants and essential nutrients, further enhancing the dish’s health benefits.
This Menthe Tambli is not just delicious, but also incredibly beneficial for your health. It’s a perfect addition to your weekly meals, offering a balance of flavor and nourishment. Enjoy the taste of Karnataka with this simple yet tasty dish!
