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Ankurit Methi Dana Sabji (Sprouted Fenugreek Seeds Vegetable)

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Ankurit Methi Dana Sabji is a healthy and diabetic-friendly no onion no garlic dry sabzi or a vegetable made using sprouted Fenugreek Seeds. It goes perfectly as a side with roti or dal and rice.

Ankurit Methi Dana Sabji served in a white bowl

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What is Fenugreek?

Fenugreek is a herb used for a long time in alternative medicines. It is a common ingredient in Indian day to day cooking and has numerous health benefits associated with it. Both seeds and leaves are commonly used. 

Fenugreek Seeds in Recipes

Seeds many of the times are used for tempering in different recipes and especially in this Authentic Pakodi/Pakoda Kadhi. Fenugreek seeds are commonly added in Idli Dosa Batter. Adding it is known to help in digestion as well as aids in fermenting the batter.

Fenugreek Seeds

Fenugreek Leaves in Recipes

I like to grow my own fresh methi whenever possible and include it in our daily diet. One can make simple aloo methi sabji with this or add this in different pancakes, or make parathas from it. 

Methi being grown in recyclable milk cartoons

I like to make Methi Puri or make this delicious Methi Matar Paneer or even add it to my breakfast platter, in this Mung Sprouts & Methi Chila.

This Methi Dana Sabji can be made by sprouting or without sprouting too. I like to make it by sprouting. Sprouting any seeds has shown to improve its nutritional content. Sprouting methi seeds helps it get easily digested and absorbed by the system. 

In North Indian Cuisine this is generally made without sprouting and in Maharashtrian Cuisine as in usal it is made using sprouting. So I can say that I have combined the best of both worlds.

How to Sprout Methi or Fenugreek Seeds

Clean and rinse the methi seeds and soak them in enough water overnight or for 5-6 hours. After it has soaked nicely, give it a clean rinse again. Now in a clean muslin cloth or a thick cloth drain the methi seeds and keep them covered in a warm location. 

Sprouted Fenugreek

I prefer to use a thick napkin, to sprout any seeds as it provides a natural warmth while sprouting. And if you live in a cold country where temperatures are always low, sprouting and fermenting is difficult. So using a thick cloth or napkin helps.

The sprouts generally come in a day or two depending on the weather. If hot, you would get it sprouted in a day if cold, it might take a little longer. For me getting to this stage (Pic above) in summers take 2 days and in winter 3.

Remember to check your sprouts every day. Sprinkle it with a little water each day. Also, touch and see. Sometimes depending on the weather, they might get slimy or mouldy if you keep them for long. So if you have around 1 cm of sprouts, you are good to go.

Storing Sprouts

Once sprouted you can keep it in the fridge for 3-4 days or in the freezer for a month or more. This then can be added to different recipes as you like.  

How does Fenugreek Taste like

Fenugreek seeds when eaten raw are bitter, but when it is cooked it has a slightly sweet and nutty taste to it.

Ankurit Methi Dana Sabji served along with roti, dal, cucumber and chaas

Recipe Process of Ankurit Methi Dana Sabji

The recipe is pretty simple. All I do is tempering in oil, with some cumin seeds, asafoetida and fennel seeds powder. Then add sprouted fenugreek and cook it for some time.

As fenugreek has a slightly bitter taste to it, I have added a bit of jaggery. Another reason I added is, I wanted my kids to try it. But it is not needed as I am adding dates and raisins. Both add their natural sweetness to the dish and hence one can skip jaggery completely. I too do not add it many times.

I have made this without onion and garlic but one can very well add them too. This is made to dry consistency, but again one can add a bit of water if they like slight liquid consistency. Rest Amchur powder, and fennel powder are added to enhance the flavour. The red chilly powder adds a bit of spice to the dish. All in all this Sprouted Fenugreek seeds sabzi is a perfect combination of flavours. 

Ankurit Methi Dana Sabji served in a white bowl

The Theme

I am making this sabzi now for a long time, but I thought of sharing this for this month for our Shhhhh Cooking Secretly Challenge group for the theme “Fear not the bitter” where the bitter ingredient needs to be the star. What a lovely theme suggested by Seema from The Mildly Indian.

So when Narmada gave me the secret ingredients, Dates & Fennel I decided to make use of Fenugreek as the bitter ingredient and make this Delicious Ankurit Methi Dana Sabji.

Yes, we all fret bitter dishes and do not like to try. But give this recipe a try and I am sure you would love it. All my food blogger friends would be sharing their delicious recipes. I will be sharing the links on my facebook page, so if you would love to know more bitter recipes, check out my page and post in a few days. (Would be updating the URL once up).

And yes do not forget to check Seema’s blog, she comes out with some unique and interesting recipes. Like she made this Karela ka Bartha for this theme and this Mango Bittermelon Salad. When I read about this salad, I was like a salad with bittermelon. But yes it is on my to-do list and I am surely going to try it sooner than later. 

I gave Narmada Garlic and Tamarind and she made this lip-smacking chutney or Bitter Gourd podi or Kakarakaya Karam Podi or Pavakkai Podi from Karela or Bitter Gourd.

Ankurit Methi Dana Sabji served in a white bowl

Ankurit Methi Dana Sabji (Sprouted Fenugreek Seeds Vegetable)

Ankurit Methi Dana Sabji is a healthy and diabetic-friendly no onion no garlic dry sabzi or a vegetable made using sprouted Fenugreek Seeds.
5 from 16 votes
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Course: Main Course
Cuisine: Indian
Keyword: Diabetic Friendly, Healthy, No Onion No Garlic, Seeds
Prep Time: 10 minutes
Cook Time: 20 minutes
Soaking & Sprouting Time: 2 days
Servings: 2 people
Author: Renu Agrawal-Dongre


  • 1 Cup Sprouted Fenugreek Seeds
  • 1 teaspoon Cumin seeds
  • A pinch of asafoetida
  • 1 teaspoon Fennel Seeds powder
  • ½ teaspoon Raw Mango Powder (Amchur powder)
  • ½ teaspoon turmeric powder
  • 1 teaspoon Red chilly powder (as per taste)
  • Salt
  • 3-4 Soaked dry dates (chopped into bite size pieces)
  • 8-10 raisins
  • 1 teaspoon oil
  • ¼ cup water


  • In a heavy bottom pot or a wok add oil.
  • Once hot add cumin seeds and let it splutter
    Cumin Seeds added to oil
  • Now add asafoetida and fennel seeds powder and give it a quick mix.
    Fennel Powder added to oil
  • Add fenugreek seeds, salt and water.
    Fenugreek Sprouts added
  • Add turmeric powder, red chilly powder and cook for 3-4 minutes.
    Turmeric Powder & Red chilly powder added
  • As we are using sprouted fenugreek it will cook faster.
  • If you are not sprouting it will take a little extra time.
  • Once the seeds are tender add the chopped dates , raisins and Mango Powder.
    Adding of dates, raisins, jaggery and dry mango powder
  • Cover and cook for another 4-5 minutes for the flavours to infuse.
  • Once done, switch it off and serve it with roti or rice.
    Ankurit Methi Dana Sabji


  • Standard US Size Cups used
  • 1/2 Cup of Dried Methi Seeds will give you 1 cup of Methi Sprouts
  • Jaggery is optional
  • Store brought asafoetida powder is not gluten-free. I use it in rock and natural form. If you are allergic to gluten, use gluten-free asafoetida or skip it completely.
Tried this recipe?Share your feedback @cookwithrenu_ad or tag #cookwithrenu_ad
Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.
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5 from 16 votes
Recipe Rating

Azlin Bloor

Sunday 1st of August 2021

I simply adore this recipe for fenugreek sprouts, Renu. I must give it a try. I can imagine that it would be good as a sandwich filler too.

Renu Agrawal Dongre

Tuesday 3rd of August 2021

Thank You, hope you like it

Sasmita Sahoo

Sunday 25th of July 2021

Ankurit Methi Dana Sabji sounds so healthy Renu. I have never tried this type of recipe. No onion no garlic sabzi looks perfect for festive time


Wednesday 21st of July 2021

Such a healthy and nutritious salad with methi,dates, and nuts.Very different and innovative recipe.

Anu Kollon

Monday 19th of July 2021

Such a unique dish Renu. I am sure the dish has a burst of different flavors with methi, dates, mango and chili powder. Would love to try it.

Jayashree T.Rao

Sunday 18th of July 2021

Ankurit Methi Dana Sabji looks delicious and a good way to include in our daily diet. I have always thought of sprouting these days but delayed for some reason. I think I should make this now.