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Fenugreek Kitchari

Brown RiceI recently discovered the medicinal qualities of fenugreek seeds. The taste is lovely and I have grown to associate this Fenugreek Kitchari recipe as warming comfort food. Now I will have other reasons to appreciate it.

The botanical name for Fenugreek is Trigonella foenum-graecum. It is within the Fabaceae or bean family, thus a phytoestrogen. The energetics are warming, moistening, as well as bitter. The seeds have a high concentration of mucilage, thus advantageous for the person with a cold / dry constitution.

A dear Indian friend, who grew up in Mumbai shared with me a folk remedy, a small amount of seeds are swallowed with water to reduce gas and bloating. I remember trying it when I needed carminative relief.

Evidence has supported the use of fenugreek in pre diabetic and diabetic conditions to reduce glucose levels. Fenugreek has also shown success in reducing total cholesterol, triglycerides and low-density lipoproteins in Type 2 Diabetes (T2D). Natural Standard gives it an A rating for T2D. It is also beneficial for breast-feeding Moms, since it is a galactagogue.

The dosage of seeds in the following Fenugreek Kitchari recipe is significant. It has the potential to lower blood glucose in normal glycemic people. The seed is high fiber, thus take your medication after you have enjoyed your serving of kitchari.

In Ayurveda cooking, kitchari is the mixture of two grains in a single dish. Creating an easily digestible complete protein meal from the combination of the rice (carbohydrate) and seed or bean (protein).

Here’s the recipe!

Fenugreek Kitchari
  1. ¼ cup fenugreek seeds
  2. 1 ½ cups water
  3. 1 cup basmati rice
  4. ¼ tsp turmeric
  5. 1 tsp salt
  6. 3 tbsp ghee
  7. 1 tbsp cumin seeds
  1. Soak the seeds overnight in the water.
  2. Put the rice in a pot with the seeds and water and bring to a boil. Scrape off the foam and add the turmeric and salt. Cover loosely and simmer over medium-low heat until all the water is gone, about 20 minutes.
  3. In a skillet, heat the ghee to the smoking point and add the cumin seeds. Cover and remove from heat. Let it stand 15 to 30 seconds before adding to the rice mixture.
Adapted from The Purification Plan, (2005), Rodale, Inc.
Adapted from The Purification Plan, (2005), Rodale, Inc.
Everyday Nutrition - Maryjane Bembenek

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