Fenugreek (Methi) Pulav

An easy and yummy way to incorporate greens is to cook them along with rice to create seasonal pilaf or in India we call it as pulav. Pictured here is a simple Fenugreek and spring onion Pulav and it is served with moong dal stew. You can substitute the fresh fenugreek leaves with any seasonal greens to make this pulav. Other greens that I have personally tried are spinach, kale and swiss chard. But, fresh fenugreek leaves is by far my favorite.

What is Fenugreek?

Fenugreek is usually found in any Indian Grocery Stores starting late Fall and until the early Summer months. Fenugreek has many medicinal and nutritive properties. Check out this YouTube video where I talk more about this power green.

Why do I choose basmati rice for the pulav?

Rice comes in many varieties from different part s of the world. long grain basmati rice from India has less starch compared to other types of rice. As rice ages, its starch content is reduced. Therefore in India the price of aged basmati rice is more than fresh harvested rice.

Tip:

Remember, in a pulav all the water needs to be absorbed in the rice. If you add excess water, the rice will get sticky. If you had less water, the rice won't cook right. A perfect pulav is the one that has just the right amount of water. The way my mom taught me was always double the amount of water to the rice.

Fenugreek (Methi) Pulav

Ingredients:

• 1 cup - Basmati Rice

• 1 cup - Finely Chopped Fresh Fenugreek Leaves (or substitute with any seasonal greens)

• 1/2 cup - Chopped Green Spring Onion

• 1 tablespoon - Sunflower Oil

• Spices:

• 1 teaspoon - Whole Cumin Seeds

• 1 teaspoon - Turmeric Powder

• 1 teaspoon - Roasted Cumin Seed Powder (Never buy this spice! Click here to learn how to make this at home!)

• 1/2 teaspoon - Chili Powder

• Pinch of Asafoetida

• Salt to Taste

Steps:

• Wash and rinse the basmati rice several times under running water. Soak in plenty of water for about 30 minutes to an hour and set aside.

• Heat oil in a pan. Add a pinch of asafoetida and add whole cumin seeds, allow it to sizzle.

• Add chopped fenugreek leaves and spring onions, in oil, add salt and sauté for 4 - 5 minutes.

• Now time for spices! Add whole cumin seeds, turmeric powder, chili powder, roasted cumin seed powder.

• Drain all the water from the soaked basmati rice. Add the rice to the pan and saute for a minute. Add 2 cups of fresh water to the pan.

• Cover and cook the rice over medium heat for about 20 minutes

• Want another recipe using fenugreek leaves? Check out this Aloo Methi recipe on the Be.Spiced YouTube Channel!

Sprout some moong beans today!!

Last weekend I spent a gorgeous spring morning at my favorite farmers market in the city -Coppell Farmers Market.  I have been visiting this lovely market for more than 10 years and watched it evolve from a small group of vendors to a diverse and carefully selected vendors for the local community. What makes Coppell farmers market, truly special is the group of ladies that run the show. The dedicated team of the market is what makes this market the best and no wonder it was recognized as the best overall farmers market in the city by Dallas Morning News  in a recent article.

I have often been a vendor at this market showcasing my retail line of heirloom spice blends and products for the last couple of years. And I was deeply honored when I was recently approached to be a part of their popular 'Market to Kitchen Chef series'. Last Saturday, May 13 2017 I covered the topic of Sprouts and Spices both from an Ayurvedic lens and also from the Western Nutrition perspective. I also did a quick demo on how to create a seasonal sprout salad that is versatile, easy to put together and nutritiously rich and complete. I couldn't have asked for a better audience. They were lively, engaging and open to new information. Here are some of the key points I covered during my talk and demo. 

Some Nutrition Facts for Sprouts

• Sprouts are “live” food and are an inexpensive method of obtaining a concentration of vitamins, minerals and enzymes in a natural form.

• Sprouting increases the protein availability of beans and makes it easier to digest. Proteins are converted into amino acids and amides.

• During sprouting, much of the starch is broken down into simple sugars such as glucose and sucrose by the action of the enzyme ‘amylase’.

• Fats and oils are converted into more simple fatty acids by the action of the enzyme lipase.

• During sprouting, the beans lose their objectionable gas producing quality.

• Sprouts contain a lot of fiber and water and, therefore, are helpful in overcoming constipation.

Start Sprouting at Home

Ingredients

• 1 cup whole moong beans or any other bean

• Water

Steps

• Take 1 cup of whole moong beans or any other whole beans as garbanzo beans, moth beans, green peas and wash the beans in a mixing bowl with water for 3-4 times.

• Rinse the beans and add fresh water and cover it with up to 1 inch above the beans.

• Cover the bowl with a lid and soak the beans overnight or for 6-8 hours.

• The next day the beans with swell. Transfer the beans in a fine mesh colander and discard all the water.

• Place the colander in a bowl and cover the bowl and colander with a clean dish towel.

• Rinse the beans in the colander 1-2 times every day for the next 2 days. You can see little sprouts appearing after a day. By day 2 you will see beautiful sprouts from the beans.

Did you know?

• 1 cup of raw beans yields approximately 4 to 4.5 times sprouts depending on days of germination.

• Sprouted beans stay fresh in the refrigerator for up to 4-5 days.

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Sapna’s Spring Sprouted Moong Bean Salad

According to Ayurveda, Moong beans are sweet and astringent in taste and have a cooling potency. It is considered very easy to digest, especially if prepared with digestive spices and herbs. They are pacifying to the body and mind and considered the most balancing legume for all doshas (body constitutions).

Makes 4 servings

Ingredients

• 2 cups sprouted moong beans (½ cup raw moong beans yields approximately 2 cups sprouts)

• 1 cup chopped seedless cucumber

• 1 cup chopped carrots

• 1 cup sweet bell pepper (any color)

• ½ cup dried cranberries

• 1 teaspoon turmeric powder

Salad Dressing

• Juice of 1 lime

• 1 tablespoon extra-virgin olive oil

• 2 teaspoon raw local honey

• 1 teaspoon Naivedhya Chaat Masala

• ½ teaspoon Naivedhya Garam Masala

• ½ cup fresh cilantro leaves – roughly chopped

• ½ cup fresh mint leaves – roughly chopped

• ½ cup of sliced almonds, OR pumpkin seeds OR sunflower seeds OR hemp seeds for garnish (optional)

Steps

• Take the sprouted moong beans and blanch them in boiling water (add salt and turmeric to the boiling water) for a couple of minutes.

• Let the beans cool down and then mix all the other ingredients in a big mixing bowl.

• In another bowl, whisk all the ingredients for salad dressing including fresh herbs and pour over the sprouts salad. Mix well.

• Add ½ a cup of nut OR seeds of your choice for garnish. Serve at room temperature or chill for an hour before serving.

• 1 cup of raw beans yields approximately 4 to 4.5 times sprouts depending on days of germination.

• Sprouted beans stay fresh in the refrigerator for up to 4-5 days.