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 9 Health Benefits of Fenugreek Leaves

  Last Updated : Oct 25,2018






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9 Impressive Health Benefits of having Fenugreek Leaves (Methi Leaves)

Fenugreek leaves are also called Methi leaves or Methi ke Patte in Hindi. They have a distinct flavor. Fenugreek leaves have a variety of nutrients that are important for health like Vitamin K, Calcium, Vitamin C, Vitamin A, B-complex vitamins like Folate, Riboflavin and Pyridoxine. They also contain many powerful antioxidants like trigonelline, diosgenin which have surprising health benefits. While it has many culinary uses, this herb-plant is also a very effective natural remedy for many ailments, and has long been used in myriad home remedies.


Fenugreek leaves of two types are extensively cultivated in India: the commonly used larger variety, with dark green, oval-shaped and mildly bitter leaves; and the smaller variety with white roots and small green leaves, which is more prevalent in South India and known as menthya/ venthiya keerai, etc. Dried fenugreek leaves, known as kasuri methi, are used as a flavouring agent in numerous North Indian dishes, especially in Kashmiri cuisine.

1. Low Calorie
One cup of methi leaves gives only 13 calories making it a good choice for those controlling their calorie intake. It will not only add bulk to your diet but also will make you feel fuller. You will feel satiated for a longer period and refrain from eating extra calories. You can try making our Low calorie fenugreek leaves recipes like Methi Oats Roti and Sprouted Moong and Methi Chila if you want to lose those extra kilos

 

Low-Calorie-Fenugreek

2. Strong Antioxidant
Being enriched with antioxidants like Beta Carotene and Vitamin C, it helps to build body’s immune system to fight against common illnesses. 1 cup Methi gives 36.4% of RDA (Recommended Daily Allowance) for Vitamin C and 13.65% of RDA for Vitamin A. Care should be taken while cooking as Vitamin C is easily destroyed with heat. Avoid overcooking of Vitamin C rich vegetables. Choose from our wide range of antioxidants rich recipes like Carrot Methi Subzi and Mixed Vegetables in Palak Methi Gravy that are rich in both Beta Carotene and Vitamin C

Antioxidant-Rich-Fenugreek-Leaves

3. Bone Health
Rich in Vitamin K which is good for bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis (1). One cup chopped fenugreek gives 110 mg of Calcium which is 18.4% of RDA (Recommended Daily Allowance). Calcium is a mineral that makes bones stay strong. The human body consistently removes small amounts of calcium from our bones and that has to be topped up with Calcium rich recipes like Methi Pakoda Kadhi and Methi and Moong Sprouts Wrap

Consume-Fenugreek-for-Bone-Stength

4. Controls Diabetes
Fenugreek prevents rise in glucose levels after meals. Fenugreek leaves help in improving glucose and insulin responses. The levels of cholesterol also reduced with intakes of fenugreek leaves (2). Try making Methi Crispies which are a great to have as snacks because they are low in calories and also give only 12.7 grams of carbs per serving.

Diabetic-Friendly-Fenugreek

5. Good for Digestive System
The insoluble fibre present in methi leaves reduces the risk of constipation and promote regular and healthy bowel movements (3). Methi is regarded highly beneficial in the treatment of flatulence and indigestion. Baingan Methi ki Subzi is a good option for lunch if you are suffering from constipation.

Cosnume-fenugreek-for-Healthy-Bowel-Movements

6. Cures Mouth Ulcers
Fenugreek leaves can cure mouth ulcers. All you need to do is boil a cup of fenugreek leaves with 2 cups of water. Strain and use the water to gargle.

Fenugreek-Concoction-Treats-Mouth-Ulcers

7. Stimulates Breast Milk Production
According to Ayurveda, methi is rich in diosgenin stimulates production of milk in lactating mothers, and helps induce childbirth. Both the seeds and leaves work as excellent galactagogues to stimulate breast milk production. Fenugreek herbal tea is found to be effective in enhancing breast milk production (4).

Fenugreek-to-Stimulate-Breast-Milk-Production

8. Good for Heart
Fenugreek also has known to improve heart health. Fenugreek leaves reduce the bad cholesterol (LDL) which in turn can prevent heart related problems like atherosclerosis, stroke and heart attacks (5).

Fenugreek-Leaves-Good-for-Heart

9. Prevents Anaemia
Fenugreek leaves contain Folate, which is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. 1 cup of chopped fenugreek leaves give 21.07 mcg of folate which is 10.57% of Recommended Daily Allowance (RDA). It is good to have before and during pregnancy as the requirements increase. 1 cup of Chopped Fenugreek leaves give 7.57% of RDA for Iron. A very good food for blood formation for adolescent girls to pregnant mothers. Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to all parts of the body. So if you’re iron deficient then you must consume fenugreek recipes like Nachni Methi Muthia and Cauliflower Greens Methi and Palak Healthy Subzi

Prevent-Anaemia-with-Fenugreek

 

9-health-Benefits-of-Fenugreek-Leaves

9-Health-Benefits-of-having-Fenugreek-Leaves,-Methi-Leaves

 

Nutrition Information for Fenugreek leaves/ Methi

Nutritional Information for 1 Cup of Chopped Fenugreek Leaves
One Cup of Chopped Fenugreek Leaves is 28 grams.
RDA stands for Recommended Daily Allowance.

13 Calories

1.23 grams of Protein

1.68 grams of Carbs

0.25 grams of Fat

RECOMMENDED DAILY ALLOWANCE


119.84 mcg of Vitamin K = 99.86% of RDA (about 120 mcg)

14.56 mg Vitamin C = 36.4% of RDA (about 40 mg)

110.6 mg of Calcium (Ca) = 18.4% of RDA (about 600 mg)

655.2 mcg of Vitamin A = 13.65 % of RDA (about 4800 mcg)

21.07 mcg of Folic Acid = 10.53% of RDA (about 200 mcg)

2.52 grams of Fibre = 10.08% of RDA (about 25 grams)

1.59 mg of Iron (Fe) = 7.57% of RDA (about 21 mg)

0.08 mg of Vitamin B2, Riboflavin = 7.27% of RDA (about 1.1 mg)

17.82 mg of Magnesium (Mg) = 5.09% of RDA (about 350 mg)

0.10 mg of Vitamin B6, Pyridoxine = 5% of RDA (about 2 mg)

14.28 mg of Phosphorus (P) = 2.38% of RDA (about 600 mg)

0.22 mg of Vitamin B3, Niacin = 1.83% of RDA (about 12 mg)

21.30 mg of Sodium (Na) = 1.11% of RDA (about 1902 mg)

Fenugreek-Nutritional-Information
 

6 Culinary Uses of Fenugreek Leaves

While many people love the bitter-strong taste of methi, others find it too bitter. To remove the bitterness, sprinkle salt over the leaves and squeeze out the water before using them. Dry-roast kasuri methi before use to enhance its flavour.

Here are some ideas to enrich your daily diet with methi:

1. Use methi to make snacks like Bajra Methi Khakhras, Methi Muthias, methi tikkis, dhoklas, etc. These are wonderful Accompaniments to tea and coffee.

2. Methi leaves can be used in delicious vegetable recipes like Methi chi Patal Bhaji, Methi Mutter Malai , and Paneer Methi Chaman , a delicious Punjabi delicacy.

3. Add finely chopped methi leaves to your regular dal or sambhar.

4. Add methi leaves to Parathas or Theplas and enjoy them with a bowl of curds for breakfast.

5. Toss some methi leaves into rice with a little corn for a crunchy, tasty corn methi pulao.

6. Kasuri methi can be used as an alternative to regular methi. Soak the kasuri methi in water for some time and then use.

14 super healthy Recipes with Methi Leaves

We have given you a lovely collection of Indian recipes using Fenugreek Leaves. There are dals from Methiche Varan to be had with Methi Ki Missi Roti. There is the Gujrati snack Palak Methi Muthia and the use of healthy soya in making Soya Methi Garlic Naan. For a healthy sumptous whole wheat wrap with moong try Methi Moong Sprouts wrap.



health benefits of fenugreek leaves

1.  
 by Tarla Dalal
Varan refers to traditional Maharashtrian lentil-based dishes. Here, cooked toovar dal is perked up with fenugreek leaves and tasty spice powders and pastes. An aromatic tempering adds to the traditional charm of the Methiche Varan, making sure that its aroma and flavour remind you of mom’s cooking! Indeed, this is a homely and satiating treat that you will thoroughly enjoy, when had with a bowl of hot rice or a few phulkas , you can also add on subzis like Batata Ani Flower Cha Rassa or Bharleli Vaangi and Onion Tomato Koshimbir to round up your meal.
2.  
 by Tarla Dalal
This recipe is an all time favourite. Puréed cauliflower perked with onion and spices imparts a creamy texture to this subji and eliminates the use of high calorie ingredients such as cream and cashewnuts. Methi has plenty of iron and vitamin a while fresh green peas provide fibre which adds bulk and satiates your appetite. This recipe is a perfect accompaniment for nutritious garlic naans.
3.  
 by Tarla Dalal
Minimal usage of oil makes this recipe enjoyable to eat without the guilt of indulging in the original fried version of puris. These baked puris moreover provide for iron and calcium in your diet. These also make a great snack in your first trimester and can easily find place in a low calorie diabetic menu as well.
4.  
 by Tarla Dalal
Methi Pitla is a simple yet tasty Maharashtrian delicacy that can be rustled up in a jiffy to enrich your diet with iron, folic acid and zinc too. Zinc plays an important role in maintaining your immunity levels, and also lends a stunning glow to your skin. Just make sure you serve the Pitla immediately on preparation, as it becomes lumpy over time.
Onion lends that inimitable crunch and slight sweetness that perfectly balance the flavour of this roti. Methi deserves equal or more credit in this recipe as it is highly benficial for diabetics to control blood sugar levels. The combination of two flours is also very nutritious. Since this Methi ki Missi Roti is cooked without oil, it averts a lot of calories, making a wholesome meal when served with Healthy Subzis and Low Fat Curds . **Disclaimer: It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
Iron-laden methi greens are combined with vitamin c rich tomatoes which helps in the absorption of iron. For an additional fibre touch, i have used the unpolished brown rice which is beneficial for weight watchers, diabetics and people with high cholesterol.
7.  
 by Tarla Dalal
Methi is an ingredient normally used to make rotis and parathas , but usually it is either sautéed or blended and added to the dough itself. These Stuffed Methi Parathas are quite different because methi is used as a stuffing. The sautéed greens are bound together with besan and flavoured jazzily with chaat masala. Since the methi mixture is stuffed into the parathas, its quantity is more and its flavour is very noticeable. So, for those who love the pleasant bitterness and strong aroma of methi, this paratha is a dream come true. Serve these flavour-packed parathas for breakfast with a cup of curds. You can also try these other parathas with unusual stuffing like Papad Stuffed Parathas , Spicy Rice Parathas and Stir-Fried Vegetable Parathas .
8.  
 by Tarla Dalal
A nutritious and flavourful roti that is just right for a day packed with activity. It gives you all the protein, fibre and energy you need to walk through the day with vigour. The thoughtful combination of flours gives it an inviting aroma and an irresistible flavour and texture. The paneer makes the rotis soft, while the methi makes it more flavourful. Serve these rotis hot to enjoy its true taste.
9.  
 by Tarla Dalal
Tikki with chole is an evergreen favourite with street food lovers. Here, we take that popular combo to an unexplored plane of culinary enjoyment. Bursting with the flavour of fenugreek leaves and green chillies, these special Potato and Methi Tikkis feature cheese for added flavour and a pleasurably chewy texture. Topped with tangy, spicy Chole and crunchy onions, the tikkis create a flawlessly perfect snack that everybody will relish, whether at a party or any other day for that matter.
10.  
 by Tarla Dalal
The chewiness of plain flour naan can be quite tiresome after a helping! This sumptuous Soya Methi Garlic Naan made of fenugreek leaves and soya flour is not only rich in iron and low in calories, but also more enjoyable, with loads of garlic that not only imparts a nice flavour but also aids in reducing blood pressure. Enjoy this tasty naan without compromising on health!
I’d say, “steam them, season them, and gobble them up!” you should ideally follow this process in quick succession and serve the palak methi na muthia soon after steaming—as freshness ensures the greatest satisfaction as far as this dish goes. It does take a while to painstakingly clean and chop the spinach and fenugreek leaves for making the dumplings, but it is definitely worth the while. You can also try other muthias like Palak and Doodhi Muthia and Bajra Onion Muthia .
Easy to make but superlatively delicious, this kadhi plays perfect host to delectable, non-fried, methi-flavoured koftas. These unique koftas are made with flours of multiple grains, perked up with lemon juice and ginger-green chilli paste. The koftas are steamed and not deep-fried, so they will not aggravate acidity. Neither the koftas nor the kadhi is spicy, so this dish is quite stomach-friendly. Serve the Methi Koftas in Kadhi for lunch along with any stomach friendly roti .
13.  
 by Tarla Dalal
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Moong is a good source of antioxidants, Vitamin A too, which is another plus point for a diabetic diet. Interestingly, the Methi and Moong Sprouts Wrap is also a good way to make use of leftover chapatis!
14.  
 by Tarla Dalal
Methi Moong Dal Dhokla, are generally healthy, no doubt, but this is an even more nutritious version, as the dal is used with the skin and a leafy vegetable is also added. Besan is added to bind the ingredients. Moong dal is rich in proteins, folic acid etc. , making this a nutri-scrumptious delight! You can also indulge your creative side and experiment by adding palak in place of methi, or other such combinations. That said, remember to ensure proper consistency of the batter – if you add too much water while grinding, the Dhokla will neither be firm nor cooked properly.
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Reviews

Health Benefits of Fenugreek
5
 on 03 Feb 18 01:18 PM


Atleast 2-3 times in a week i make fenugreek dry subzis in our meals because everyone like fenugreek in my family. I was alway thinking of giving variety in fenugreek and this dream was completed through recipe collection from this article. Methi Kofta Curry, Methi-moong ka Dhokla, Tomato Methi Rice,Paneer methi roti was made & liked by everyone. Maharashtrian Methi varan was damm good.