Sprouted methi/fenugreek seeds rice

Methi Rice2


I know what you think- fenugreek seeds sprouts? Eh? Does anybody eat them? Somehow they are not on most people’s favorite list because of its bitterness… But I think they are very healthy and since its sprouted –protein rich as well, super easy to cook and I used black cumin with made this incredibly flavorsome! And there is “a trick” to making them taste good- simply cook the sprouts/fenugreek seeds until done, that’s it 🙂

Health benefits:

The health benefits of fenugreek include relief from anemia, loss of taste, fever, dandruff, stomach disorders, biliousness, respiratory disorders, mouth ulcers, sore throat, diabetes, inflammations, wounds and insomnia.

Yields-2 servings
Preparation time- 20 minutes (included cooking time of rice)
Cooking time-20 minutes


  • Brown basmati rice-1cup
  • Methi sprouts-1/2cup
  • Chopped onion- 1medium
  • Chopped green chillies-2-3
  • Turmeric-1/2tsp
  • Oil-1tbsp
  • Mustard seeds-1tsp
  • Cumin seeds-1tsp (I used shahi jeera/black cumin)
  • Curry leaves-2sprigs
  • Channa dal-2tsp
  • Urad dal/split black gram-2tsp
  • Salt, lemon juice-to taste
  • Chopped coriander/cilantro


For sprouting:

  • Wash and soak methi seeds overnight. After soaking time drain water and cover the seeds with the wet muslin cloth/kitchen towel and allow it to sprout for a day or two.

Preparation step:

  • Wash and soak brown rice for an hour, after soaking time drain water from rice and set aside.
  • Now boil enough water in a saucepan –add soaked and washed brown rice, salt and cook until rice is fluffy and cooked.
  • Once rice is cooked drain water completely and spread on a broad plate/pan until completely cooled.

Methi Rice1

For the rice:

  • Heat oil in a pan, add mustard seeds as it splutters, add cumin seeds, channa dal, urad dal, curry leaves and saute for few seconds.
  • Add onion, green chillies, turmeric and fry until onions are translucent.
  • Add sprouted fenugreek seeds saute until cooked (~6-8minutes)

Methi Rice4

  • Once the sprouts are cooked completely- add cooked rice , salt mix well and continue to cook on a medium low flame for 2-3minutes/ until the flavours are infused.
  • Turn foo the flame and stir in some lemon juice.
  • Garnish with fresh coriander/cilantro

Methi Rice3

  • Serve with

Roasted peanut and cucumber Raita:

Roasted Peanut Cucumber Raita

Flaxseed Raita:

Flaxseed raita1

Peanut Mint Chutney


Peanut Mint Chutney2


  • Brown rice can be replaced with the regular rice/basmathi rice/cracked wheat.
  • If you feel sprouting is a long process, I can be used just after overnight soaking.
  • If the sprouted fenugreek seeds are cooked/sauted completely until cooked the bitterness of the fenugreek seeds is not much here, but still if you feel the quantity of fenugreek seeds is more- feel free to personalise as per the taste.

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on January 10, 2016, in Indian and tagged , , , , , , , , . Bookmark the permalink. 48 Comments.

  1. I really really want to buy your cookbook 🙂


  2. Love this…thanks for the lovely recipe. Will try it.

    Liked by 1 person

  3. Love the sprout element. Looks like a very healthy course!

    Liked by 1 person

  4. Fenugreek is a key ingredient to Herbes De Provence and I use that often! Lovely recipe Dr. Chitra! Cheryl x

    Liked by 1 person

  5. where did you find the fenugreek seed sprouts? were they expensive?


  6. Beautiful recipe Chitra, does the rice take on a bitter taste from the Methi seed? I like using fenugreek but usually the leaf. I love how this sounds.

    Liked by 1 person

    • No Suzanne… I was also worried about that but surprisingly, there was no bitter taste at all…I sauted it for 10-12 minutes on a medium flame -that might be the reason ..it was cooked completely and coudnt taste any bitterness…. please give this a try and am sure you will like it… Thank you Suzanne… 🙂 🙂


  7. As always, Chitra, great food!

    i hope 2016 is off to a great start for You

    My Best


    Liked by 1 person

  8. great shot chitra!!

    Liked by 1 person

  9. You always make healthy and delicious stuff

    Liked by 1 person

  10. Love this healthy recipe ,Chitra…

    Liked by 1 person

  11. I’ve never come across these. I think I’d like them

    Liked by 1 person

  12. I love the colour of this dish! Sounds delicious and healthy as well!

    Liked by 1 person

  13. Looks very interesting and healthy Chitra! Thanks for the recipe!

    Liked by 1 person

  14. Hi Chitra. Once again you are my teacher! I’ve never heard of fenugreek, but it sounds so healthful, and touches on so many of my own issues, that I will certainly look for it. Thank you. 🙂
    The dish looks wonderful too. Mega hugs!

    Liked by 2 people

    • You are so kind and generous dear Teagan…Thanks a lot for showering such lovely words on me.. am still a learner and learning lots from friends like you and these kind of encouragement means a lot and teacher is a big word, i feel am learning lots from you all.. Thanks again. ..Mega Hugs my friend… !

      Liked by 1 person

  15. This is such a healthy dish Chitra! Thanks for sharing 🙂

    Liked by 1 person

  16. Healthy and filling recipe. Thanks for sharing.

    Liked by 1 person

  17. Very healthy and tasty recipe. I will have to try this soon 🙂

    Liked by 1 person

  18. Another healthy and delicious recipe 🙂 lovely!!

    Liked by 1 person

  19. I love rice cooked with different ingredients, especially healthy ones. Thanks for all the info and it looks like a recipe we all should try 🙂

    Liked by 1 person

  20. Wow this is such a great idea… My uses these fenugreek sprouts for salad’s never cooked will definitely try this 🙂

    Liked by 1 person

  21. My mom uses I meant …


  22. I like how fenugreek imparts a bitter taste but this recipe is tempting.

    Liked by 1 person

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