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Kasuri Methi, as it is popularly known in Indian subcontinent is an ancient spice. It is basically dried fenugreek leaves and is a common herb mostly used to add flavour and aroma to the dishes.
Apart from the dried leaves, fenugreek leaves are also used fresh. Fenugreek seeds are also common in cooking. They are yellow-amber coloured seeds and used in pickles. The dried leaves are also used in powdered form. The leaves have an earthy, grassy and slightly sweet aroma and are a touch bitter to the taste.
Nutrition content of Kasuri Methi:
In a 100g amount, Kasuri Methi provides:
calories: 323 kcal.
Carbohydrates: 58% of DV
Protein: 23% of DV
Fat: 6% of DV
Calcium: 40% of DV
Sodium: 67 mg
Potassium: 770 mg
Iron: 186% of DV
Vitamin B6: 30% of DV
Sodium: 67 mg
Potassium: 770 mg
Vitamin B6: 30% of DV
Magnesium: 47% of DV
( DV refers to Percent Daily Value which is the guide to nutrients in one serving of food.)
Kasuri Methi (dried fenugreek leaves) has almost the same nutritional benefits as that of fresh leaves.
Kasuri Methi is a good source of dietary fiber, high in protein content and is rich in iron. Also, it is low in calories, which means it can fit into any diet.
The mineral and vitamins present in the leaves include calcium, zinc, phosphorus, riboflavin, carotene, thiamine, niacin and vitamin C.
Health Benefits of Kasuri Methi:
Kasuri Methi (dried fenugreek leaves) as a herb is also known for its medicinal purposes. The use of it in the traditional medicine system Ayurveda to promote digestion and induce labor proves that it serves many health benefits. Its medicinal qualities include being anti-diabetic, anti-carcinogenic, hypocholesterolemic, antioxidant, antibacterial and anti-fungal.
Some of the most known Health Benefits of Kasuri Methi is:
Helps With Gastrointestinal Problems.The antioxidant properties in kasuri methi help to improve digestion thus reducing the chances of several gastrointestinal problems. Kasuri methi contains a good amount of fiber that helps to ease constipation. Regular consumption of kasuri methi can help prevent health problems like intestinal inflammation, diarrhea, and irritable bowel syndrome.
Reduces cholesterolKasuri methi can help in reducing the production of bad (LDL) cholesterol and triglycerides in your blood. Moreover, it also helps in increasing the level of good (HDL) cholesterol.Kasuri methi has an incredibly strong effect on blood lipid levels, thus it helps in reducing cholesterol in people suffering from diabetes and keeps various hearth problems away in non-diabetic people.
Helps in controlling diabetesKasuri Methi helps in controlling the levels of glucose metabolism in the body. Regular consumption of kasuri methi either in curries, dals or stews can help treat type II diabetes. Due to the fiber content present, it helps in improving the functioning of insulin in diabetic people.Kasuri Methi also helps to improve carbohydrates tolerance in diabetic people, as their bodies are unable to metabolize carbohydrates easily.
Prevents respiratory problemsKasuri Methi should be especially used in winter to keep respiratory problems at bay. You can crush it and sprinkle on dishes. It is known to cure allergies and congestion in the respiratory tract. It maintains the mucus level in the body, thus helps in reducing the risk of chronic respiratory diseases. Kasuri Methi also acts as a throat cleanser and eases the urge to cough.
Prevents skin diseases.The antioxidants present in kasuri methi helps to eliminate the toxins present in the body which ultimately keeps our skin healthy and free from diseases like eczema. Kasuri methi helps to prevent skin problems like acne, sunburn, and pimples. It also helps to remove dead cells from the skin and replaces them with a new one to keep skin healthy.
How To Select And Store Kasuri Methi?
Kasuri Methi is readily available in the market or you can even make it at your home. If you want to go with the latter option, then make sure you select fresh fenugreek leaves. The leaves shouldn't be wilted and their colour should be light green. You can dry these leaves till the moisture is gone.
If you want to buy kasuri methi from the market, then make sure you select a reliable brand. kasuri methi being a herb, it will be better if you opt for organic kasuri methi. The fenugreek leaves are chemical and pesticide free and healthiest.
Kasuri methi should be stored in a cool and dry place. You should keep it away from moisture and refrigerate in an air-tight jar. If done so, they have a shelf life of about six months.
Culinary Uses Of Kasuri Methi:
Kasuri Methi is often used as a condiment .i.e. it is used as a substance that adds flavour to the food. It has a slightly bitter taste but when added to a dish, it enhances the flavour of the dish and evokes our taste buds.
Kasuri Methi combines well with starchy vegetables like carrot and potatoes. It is an essential part of a popular Indian dish, a stew known as “Aloo methi”.
Kasuri Methi is often mashed and sprinkled over curries and vegetable dishes just before serving, to add flavour.
Kasuri methi is used in many dishes of Indian cuisine, for instance, in a curry known as “Methi Matar Malai” (made with Kasuri Methi, peas and cream) and in yeast bread known as “Methi naan” ( a flatbread that is eaten with stew).
Kasuri Methi is also used to add flavour and aroma to gravy dishes and raita.
Summing it up:
Kasuri Methi is a rich source of fiber, protein and iron. It can be a great addition to your meals. It not only adds flavour to food but also is good source of nourishment. People who suffer from diabetes and heart problems should add this magical herb to their diet.