Monday, April 23, 2012

Venthaya Kuzhambu - Fenu Greek Sambar

#VenthayaKuzhambu : #Fenugreek ( #Venthayam ) is very good for health. Fenugreek seeds as well as leaves are extensively used in Indian cooking. Most of the people avoid fenugreek due to its bitterness. If the seeds are soaked and then cooked the bitterness comes down little bit and palatable. The seeds are very good for health and beneficial for most common health problems. The sprouts are very good source of protein.
One tablespoon of fenugreek seeds contains
35.5 calories
6.4 grams carbohydrates
2.5 grams protein
0.7 grams fat
2.7 grams fiber
3.7 mg of iron
0.1 mg of copper and manganese
21 mg of magnesium
32.6 mg of phosphorus
The water soluble fiber present in the seeds are good for digestion, helps reduce constipation and decreases cholesterol.

But how to include in our food??!. It is added in small quantity while grinding batter for idly, dosai and appam. 

A tasty kuzhambu can also be made with fenugreek. This is one of the best tasty recipes with fenugreek. Now let me present the method of preparation.

Venthaya Kuzhambu [ fenugreek sambar ]

Ingredients :

Soaked Fenugreek Sprouted Fenugreek

Fenugreek                         : 1 tblsp( Soaked previous day & sprouted )
Small onion                       : 10 to 15
OR Big onion                   : 1 Big sized onion
Curry leaves                     : 10 to 12
Sambar powder               : 1 tsp
Special sambar powder    : 2 to 3 tsp
Coconut milk                    : 1/4 cup ( first )
Coconut milk                    : 1/2 cup ( second and third )
Tamarind                           : 1 small round

To Temper :
1 Tsp                                Mustard seeds
1 Tsp                                Cumin
4 Tsp                               Oil
For Special sambar powder
Gram dhal [ kadalai paruppu ]       : 1 Tsp
Black lentil [ urad dhal ]                 : 1/2 Tsp
Coriander seeds                               : 1 Tsp
Black pepper                                   : 1/2 Tsp
Cumin seeds                                   : 1/2 Tsp
Red chilly                                       : 4

Method :
Soak tamarind in lukewarm water.

To prepare special sambar powder

Dry roast 1tsp of gram dhal, 1/2 tsp of urad dhal, 1 tsp of dhaniya, 1/2 tsp pepper,1/2 tsp of cumin and 4 red chillies.
Grind all the roasted ingredients using a mixer grinder.
Keep aside.

Chop onion nicely.

Keep a kadai on a stove over slow flame.
Add 4 tsp of any cooking oil.
After the oil becomes hot splutter mustard seeds & cumin seeds.
Then add curry leaves and onion. Saute for a few seconds.
Now add the sprouted fenugreek seeds.

Just saute for a few seconds.
Now add Sambar powder and powdered Special sambar powder.
Squeeze out pulp from soaked tamarind and strain it into the kadai and also the fenugreek soaked water.
Let it simmer for 5 to 10 minutes.

When the fenugreek & onions are completely cooked add enough salt.
Allow it to simmer for few more seconds. Then add second and third coconut milk.

Now slowly add first coconut milk.

The stove must remain at SIM position when you add coconut milk.
Let it simmer till the oil comes out of the kuzhambu.
Transfer it into a serving bowl & garnish with curry leaves.

It taste good with Paruppu sadam.
It can be stored in fridge for 2 to 3 days. 

To make fenugreek sprouts
Soak fenugreek seeds previous day morning after washing two times in a vessel.
After eight hours drain the water completely and close the vessel with a lid.
Keep overnight at a warm place in your kitchen.
Next day morning the fenugreek sprouts can be seen.

Some more interesting recipes you might like to try

kodo millet fenugreek porridge
varagu venthaya kanji
fenugreek leaf besan dosai
fenugreek leaf besan dosai
vengaya vadavam
vengaya vadavam
appam batter
appam batter
venthaya pachadi
venthaya pachadi

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