Why use sprouted fenugreek in methi paratha?
- Fresh methi taste all year, with no leaves to pick.
- Easy to grow: fenugreek sprouts in 3 to 5 days in a jar.
- Fully cooked: the parathas are cooked on a hot pan.
How to sprout fenugreek for methi paratha
- Soak 2 tablespoons of fenugreek seed for 6 to 12 hours.
- Drain and put them in a jar with a mesh lid.
- Rinse and drain twice a day.
- Harvest after 3 to 5 days, when tails are about ½ to 1 inch long.
See the fenugreek seed guide.
Methi paratha tips
- Soft dough makes soft parathas. Add water slowly.
- Rest the dough so it rolls easily.
- Medium-high heat cooks them through without burning.
A note on fenugreek
Fenugreek is a common food in Indian cooking. In large doses, it may lower blood sugar, and it isn't advised in pregnancy.1 The amount in this recipe is fine for most people. Ask your doctor if you take diabetes medicine.
More fenugreek sprout recipes
Sprouted Methi Paratha (Fenugreek Flatbread)
Vegetarian · Indian
Ingredients
Dough
- 2 cups (240 g) whole wheat flour (atta)
- ¾ cup (about 60 g) sprouted fenugreek (methi), roughly chopped
- ¼ cup (60 g) plain yogurt
- 1 green chili, finely chopped
- 1 tsp grated ginger
- ½ tsp ground turmeric
- 1 tsp ground cumin
- ½ tsp chili powder
- ¾ tsp salt
- 1 tbsp oil
- About ½ cup (120 ml) water
Cooking
- 2 to 3 tbsp ghee or oil
Method
- Mix the flour, chopped fenugreek sprouts, chili, ginger, spices and salt in a bowl.
- Add the yogurt and oil. Add water a little at a time and knead into a soft, smooth dough, about 5 minutes.
- Cover and rest the dough for 15 minutes.
- Divide into 8 balls. Roll each into a 6 to 7 inch (15 to 18 cm) circle, dusting with flour.
- Heat a flat pan or tawa over medium-high heat. Cook a paratha for 1 minute until bubbles form, then flip.
- Brush with ghee, flip again and press gently with a spatula. Cook until golden spots appear on both sides.
- Keep warm in a cloth while you cook the rest.
Notes
- Too bitter? Sprout fenugreek only until tails are ½ inch long, and add a pinch of sugar or more yogurt.
- Flakier parathas: brush with ghee, fold into a triangle, and roll again before cooking.
- Serve with: yogurt, pickle, dal or a dry potato curry.
Seeds in this article
Frequently asked questions
Can I use fenugreek sprouts instead of methi leaves?
Yes. Sprouted fenugreek gives a similar flavour to fresh methi leaves, with a slightly stronger bitterness. Chop them so they mix evenly into the dough.
How do you sprout fenugreek seeds?
Soak them for 6 to 12 hours, then rinse and drain twice a day for 3 to 5 days. Harvest when the tails are about ½ to 1 inch long.
How do I reduce bitterness in methi paratha?
Use younger sprouts, add more yogurt, and balance with a pinch of sugar or a little grated jaggery.
Is fenugreek safe for everyone?
In food amounts it's fine for most people. Fenugreek may affect blood sugar and isn't advised in pregnancy in medicinal amounts. Talk to your doctor if you're unsure.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- National Center for Complementary and Integrative Health. Fenugreek: Usefulness and Safety. Link
