Fenugreek Sprouts

Fenugreek Sprouts in a Bowl

Fenugreek Sprouts - the "Healthy Mapley"

With their unique blend of nutty flavors and a hint of maple, Fenugreek sprouts are easy to love.

Valued for their positive impact on women's health, they also help with digestion, cholesterol and blood sugar levels, and promote radiant skin and hair. Let’s dive in!

How Do I Eat It?

Fenugreek sprouts are very versatile. They can be eaten raw in salads, sandwiches, blended in dips, or slightly cooked in curries just like in Indian cuisine.

Young sprouts (2/3 days) are mildly bitter. This bitterness will disappear as the sprouts mature, or when you cook them.

To enhance their nutty taste and balance the bitterness, pair them with:
• Fruits like apples, mangoes, pineapples, strawberries, pomegranate
• Fresh herbs like cilantro/coriander leaves, mint, and basil.

Sprouts and potatoes (side dish)

Inspired by a recipe from Betterbutter.in

• 2 cups Fenugreek sprouts
• 3 potatoes (diced)
• 1 tbsp oil
• 1 tbsp lemon juice
• 1 tsp cumin seeds
• ½ tsp turmeric powder
• ½ tsp red chilli powder

Heat oil and splutter cumin seeds. Add diced potatoes, salt, turmeric and red chili powder. Toss well. Cook covered. When potatoes are about done, add sprouts. Cook until potatoes are tender. Add lemon juice.

How Do I Grow It?

Fenugreek Sprouts are easy to grow. They look like long single roots without root hairs. Their flavor profile is very different depending on the harvest time, so try it at different stages!

• Use 4 tbsp
• Soak for 6-12 hours
• Rince twice a day
• Harvest in 2-3 days, or up to 5-6 days

How Good is it for Me?

Fenugreek sprouts are particularly beneficial for women's health. Some key health benefits include:

• increase milk production in lactating mothers
• aids in digestion and weight loss
• promote healthy skin and hair
• aids in blood sugar regulation and lowering cholesterol

Legend says that eating Fenugreek will make you smell like maple. You should give it a try!


Difficulty: Medium
Seed Qty: Up to 2 tbsp
Soak: 6-12 hours
Rinse: 2x per day
Harvest: 1-3” long in 2-5 days

Fenugreek sprouts are incredibly nutrient-dense and adding them to your diet is a fantastic idea! They're packed with vitamin B-complex, iron, potassium, and manganese. They also contain high levels of phytoestrogens, which have been linked to potential health benefits such as hormone balance. To use them, simply add them to salads, sandwiches, wraps, or use them as a garnish. They also can be eaten as a salad by themselves. Fenugreek sprouts have a unique and distinctive taste, a bit nutty and sweet. Get creative and have fun experimenting with this superfood!

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