ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack |


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Ghugni, Bengali Style Diabetic Snack

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घुगनी - हिन्दी में पढ़ें (Bengali Ghugni, Methi Ghugni in Hindi) 

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ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack | with 40 amazing images.

ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack is a protein rich snack. Learn how to make methi ghugni.

To make ghugni, soak the safed vatana in enough water for 8 hours. Drain well, add 2 ½ cups of water and pressure cook for 3 to 4 whistles. Allow the steam to escape before opening the lid. Heat the oil in a deep non-stick pan, add the cumin seeds and bayleaf and sauté on a medium flame for 30 seconds. Add the onions, ginger and garlic and sauté on a medium flame for 2 to 3 minutes. Add the fenugreek leaves and sauté on a medium flame for 2 to 3 minutes. Add the tomatoes, turmeric powder, chilli powder, cumin seeds powder, garam masala, salt and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the boiled safed vatana (along with the water in which they were cooked), mix well and cook on a medium flame for 8 to 10 minutes. Add coriander and mix well. Serve hot.

A Bengali style recipe which is enjoyed as a snack by most. Not being cooked in too much oil, it is healthy. The methi ghugni is a variation to ghugni, with the addition of fenugreek leaves. These are a good source of iron, folic acid and vitamin A which help to boost haemoglobin levels as well immunity.

The masalas and the final touch of coriander, on the other hand, adds to the appeal and taste of this Bengali snack. It's quite satiating thus avoiding munching on other fried snacks.

This healthy Bengali ghugni being a good source of protein and fibre adds satiety and boosts metabolism. Thus it is a healthy choice for weight watchers. Heart patients and diabetics too can enjoy this lip-smacking snack in between meals.

Tips for ghugni. 1. The safed vatana has to be soaked, so plan for it in advance. 2. The safed vatana after cooking should be well cooked, but not mushy. 3. After the vatana is cooked with all the masala, it should be cooked till all the water evaporates. 4. Some people enjoy it like curry. If you want curry, then cook the vatana with masala for only 2 minutes. 5. While methi is not a very common addition to ghugni, we have added it to make it all the more nourishing. If you wish, you can avoid it. 6. You can substitute grated ginger and garlic with ginger-garlic paste if you wish to.

Enjoy ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack | with step by step photos.

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Bengali Ghugni, Methi Ghugni recipe - How to make Bengali Ghugni, Methi Ghugni

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
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Method

For ghugni

    For ghugni
  1. To make ghugni, soak the safed vatana in enough water for 8 hours.
  2. Drain well, add 2 ½ cups of water and pressure cook for 3 to 4 whistles. Allow the steam to escape before opening the lid.
  3. Heat the oil in a deep non-stick pan, add the cumin seeds and bayleaf and sauté on a medium flame for 30 seconds.
  4. Add the onions, ginger and garlic and sauté on a medium flame for 2 to 3 minutes.
  5. Add the fenugreek leaves and sauté on a medium flame for 2 to 3 minutes.
  6. Add the tomatoes, turmeric powder, chilli powder, cumin seeds powder, garam masala, salt and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  7. Add the boiled safed vatana (along with the water in which they were cooked), mix well and cook on a medium flame for 8 to 10 minutes.
  8. Add coriander and mix well.
  9. Serve the ghugni hot.

Bengali Ghugni, Methi Ghugni recipe with step by step photos

If you like ghugni

  1. If you like ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack | then also try other healthy Indian snack recipes like

What is ghugni made of?

  1. healthy Bengali ghugni is made of 1 1/2 cups finely chopped fenugreek (methi)leaves
    1 cup soaked and boiled safed vatana (dried white peas), 1 tsp oil, 1/2 tsp cumin seeds (jeera), 1 bayleaf (tejpatta), 1/2 cup finely chopped onions, 1/4 tsp grated ginger (adrak)
    1/4 tsp grated garlic (lehsun), 1/2 cup finely chopped tomatoes, 1/2 tsp turmeric powder (haldi), 1 tsp chilli powder, 1/2 tsp cumin seeds (jeera) powder, 1/2 tsp garam masala, salt to taste and 1 tbsp finely chopped coriander (dhania).

Tips for ghugni

  1. The safed vatana has to be soaked, so plan for it in advance.
  2. The safed vatana after cooking should be well cooked, but not mushy.
  3. After the vatana is cooked with all the masala, it should be cooked till all the water evaporates. 
  4. Some people enjoy it like a curry. If you want a curry, then cook the vatana with masala only for 2 minutes. 
  5. While methi is not a very common addition to ghugni, we have added it to make it all the more nourishing. If you wish, you can avoid it.
  6. You can substitute grated ginger and garlic with ginger-garlic paste if you wish to.

How to select safed vatana, dried peas, dry white peas

  1. Dried peas are generally available in pre-packaged containers as well as bulk bins. 
  2. Regardless of packaging, check the peas as best as possible to ensure that they are not cracked.
  3. The safed vatana should be uniform in colour and size.
  4. There should be no presence of moisture. 
  5. They should also be free of debris and worms.

How to soak and cook safed vatana

  1. For ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack, we need 1 cup of safed vatana. Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain (like jowar flour, bajra flourbuckwheat four or whole wheat flour) also forms a source of complete protein. Safeed Vatana is rich in fibre. A fit adult needs it to keep gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight  fibre helps. If you want to increase your haemoglobin levels and / or Red Blood Cell count along with preventing anemia, add safed vatana to your list of healthy foods. See the complete benefits of safed vatana
  2. Clean and wash the safed vatana and add enough water to it. Cover with a lid and keep aside to soak for 8 hours. Cover them with a lid and soak them overnight. After soaking, the peas will look like this. 
  3. After 8 hours, drain the peas using a strainer and discard the water.
  4. Put the soaked and drained peas in a pressure cooker.
  5. Add approximately 2½ cups of water.
  6. Pressure cook for 3 to 4 whistles or until the peas are soft. Ensure that it doesn’t become completely mushy. Allow all the steam to escape before opening the lid. Keep aside.

How to select fenugreek leaves, methi ke patte

  1. Always select bunches that are fresh and green in colour. 
  2. The leaves should look fresh and tender, and not be wilted or bruised.
  3. Avoid if they are yellow or very dry textured.
  4. Also avoid those that have a slimy coating as this is an indication of decay.
  5. Also check for dirt especially in between the thick stems. 
     

How to chop fenugreek leaves, methi

  1. Clean and remove methi leaves from the stem.
  2. Chop the fenugreek leaves.
  3. Wash the fenugreek leaves so that the dirt goes away. Keep aside. 

For ghughni

  1. For ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack, heat 1 tsp oil in a deep non-stick pan.
  2. Add 1/2 tsp cumin seeds (jeera). The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera
  3. Add 1 bayleaf (tejpatta).
  4. Sauté on a medium flame for 30 seconds.
  5. Add 1/2 cup finely chopped onions. This is very important and taste great make sure you chop them finely using a sharp knife. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions
  6. Add grated ginger.
  7. Add grated garlic. You can substitute it with ginger-garlic paste if you wish to.
  8. Sauté on a medium flame for 2 to 3 minutes.
  9. Add 1 1/2 cups of chopped fenugreek leaves. Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 
  10. Sauté on a medium flame for 2 to 3 minutes.
  11. Add 1/2 cup finely chopped tomatoes. This gives a nice sourness to the dish. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  
  12. Add 1/2 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. See here for detailed turmeric benefits.
  13. Add 1 tsp chilli powder.
  14. Add 1/2 tsp cumin seeds (jeera) powder.
  15. Add 1/2 tsp garam masala.
  16. Add salt to taste.
  17. Add 2 tbsp of water.
  18. Mix well.
  19. Cook on a medium flame for 2 minutes, while stirring occasionally.
  20. Add the soaked and cooked safed vatana (along with the water in which they were cooked).
  21. Cook on a medium flame for 8 to 10 minutes.
  22. Add 1 tbsp finely chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 
  23. Mix well.
  24. Serve methi ghugni hot.

Health Benefits of ghugni

  1. Ghugni – a protein rich snack.
  2. Safed vatana is a very good source of protein and thus this snack is a nourishing indulgence for obese people aiming to lose weight. 
  3. With enough fibre and minimum oil used, heart patients and diabetics too can include this snack in their diet. 
  4. Vitamin A and vitamin C from fenugreek act as antioxidants and helps to reduce inflammation in the body. 
  5. Methi lends a good amount of iron too. This is necessary for proper supply of oxygen to all parts of the body and prevent fatigue.
  6. B vitamins, potassium, magnesium, phosphorus and zinc are some of the other nutrients which this recipe is rich in. 
     

Nutrient values (Abbrv) per serving
Energy145 cal
Protein7.8 g
Carbohydrates23.3 g
Fiber3.4 g
Fat2.3 g
Cholesterol0 mg
Sodium22.4 mg

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Reviews

घुगनी
5
 on 16 Dec 17 12:39 PM


आज नाश्ते के लिए मेने के लिए मेने घुगनी बनाई बाचोको घर मे सबको बेहाद पासंद आई
Ghugni, Bengali Style Diabetic Snack
5
 on 25 Nov 16 03:17 PM


It''s a Bengali snack recipe but can be enjoyed as a subzi with wheat flour rotis too. It''s full of flavours and does not need any other accompaniment.