Fenugreek seeds have a healthy nutritional profile, containing a good amount of fiber and minerals, including iron and magnesium....Nutrition facts

• Fiber: 3 grams.

• Protein: 3 grams.

• Carbs: 6 grams.

• Fat: 1 gram.

• Iron: 20% of the Daily Value (DV)

• Manganese: 7% of the DV.

• Magnesium: 5% of the DV.

Ingredients

• 1 big lemon size tamrind

• 2 tbsp sambar powder or vatha kuzhambu powder

• 1 cup raw rice /ponni or basmati

• 1 tsp salt

• 2 cups water , use as per your rice variety , normally 2 is enough but some varieties may need 2.5 cups to 3 cups also . If using basmati rice, you need to add less to avoid a mushy rice . Also if using basmati rice, open pan cooking with a lid is enough as basmati rice cooks fast and perfectly in a stove top method .

To Roast and Grind

1 tbsp udad dal

1 tbsp chana dal / kadalai paruppu

2 red chillies

1/4 tsp methi seeds

For seasoning

• 3 tbsp sesame oil

• 1 tbsp peanuts ( adding as it is a lunch box recipe ) you can skip if you wish

• 2 tsp split udad dal

• 1 tsp mustard seeds

• 2 tsp chana dal

• 1 tsp fenugreek seeds / methi seeds

• 1 red chili

• few curry leaves

Method

• First extract tamrind water by soaking tamrind ahead in warm water, about 2 cups as needed to cook the rice. make sure the juice is not too thick .

• Dry roast ingredients udad dal, chana dal , methi seeds and red chilies mentioned for making a powder .

• Preparation of Vendaya kuzhambu sadham

• Heat a pan , or take a pressure cooker , add 2 tbsp sesame oil , allow to become hot .

• Splutter mustard seeds, add chana dal, split udad dal, methi seeds , curry leaves, red chili, sautee . add peanuts , allow to become crunchy .

• Add the tamrind juice that we have extracted to the tempering , give a good mix . Allow the mixture to boil well .

• Add the sambar powder , salt, turmeric powder a pinch, mix well .

• Add rice which must be washed and rinsed well , drain and add to the boiling mixture .

• Cover and cook till rice is almost done without over cooking . If using pressure cooker, then cook for 3 whistles , this is perfect for me, how ever you can follow the method that you normally do with your pressure cooker

• Open and fluff rice with a fork , try to avoid mixing them too much, the rice will be perfect once cooled .

• Add the ground spice powder as required, mix well, add more sesame oil for a fragrant vendaya kuzhambu rice .

• Delicious aromatic vendaya kuzhambu rice is ready .

• Pack for lunch box with some spicy potato roast, arbi roast or just with some fried appalam or chips .

Fenugreek seeds are a rich source of minerals, vitamins, and phytonutrients.

1. The seeds compose ample amounts of soluble dietary fiber.

2. The compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and contribute to protecting the colon mucosa from cancers.

3. Consumption of methi seeds increase the bulk of the food and speed up bowel movements.

4. It has been established that amino acid 4-hydroxy isoleucine in the fenugreek seeds has facilitator action on insulin secretion. Besides, fiber in them slow down the rate of glucose absorption in the intestines and thus help better regulate blood sugar levels. Fenugreek seeds are therefore one of the recommended food ingredients in the diabetic diet.

5. The seeds contain many phytochemical compounds

6. It is an excellent source of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium.

7. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium. 

8. Iron is essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes.

9. It is also rich in many vital vitamins that are essential nutrients for optimum health, including thiamin, pyridoxine (vitamin B6), folic acid, riboflavin, niacin, vitamin-A, and vitamin-C.

Fenugreek Nutrition Fenugreek seeds and leaves are strongly aromatic and flavorful.

The seeds are bitter in taste, but lose their bitterness if lightly roasted.

They are rich in vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins A, B6, and C, and are a rich storehouse of many minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium.

Fenugreek leaves are a rich source of vitamin K as well. Medicinal uses of Fenugreek seed Its seeds have been in use in many traditional medicines as a laxative, digestive, and as a remedy for a cough and bronchitis.

If used regularly; fenugreeks may help control cholesterol, triglyceride as well as high blood sugar (glycemic) levels in people with diabetes.

Fenugreek seeds added to cereals and wheat flour (bread) or made into gruel, given to the nursing mothers may increase breast milk production. source . https://www.nutrition-and-you.com/