Home Salt, spices and aromatic herbs Do you know Fenugreek or Fenugreek?

Do you know Fenugreek or Fenugreek?

Write: Tomás Franco. Author of Manual for Spices

This spice, the fenugreek, is from the same family as the beans Fabaceae. Its complex scientific name is Trigonella foenum-graecum L. It is quite unknown to the general public. Although it has been cultivated since ancient times to obtain its seeds for culinary and medicinal purposes. Also as a fodder for livestock.

The fruits of the fenugreek they are long and narrow pods (10-12 cm in length). Finished in a beak, they contain 10 to 20 seeds each. The small seeds (2-3 cm long) are yellowish brown, smooth and hard. Ovoid in shape, with a deep groove that crosses diagonally one face.

Fenugreek Photo: misremedioscaseros

La fenugreek is originally from Asia and the Mediterranean region. This is where it can be found as a wild plant in the field. Although it is currently cultivated in many parts of the world. His major production focuses on the India and in some areas of the North of Africa and area of Mediterranean Sea.

The smell of the fenugreek it is strong and aromatic. It has a slightly bitter taste, reminiscent of celery or burnt sugar.

Nutritional composition

Energy (kJ / 100 g) 1621
Energy (kcal / 100 g) 383
Carbohydrates (g / 100 g) 58,4
Total fat (g / 100 g) 6,4
     Saturated fat (g / 100 g) 1,5
Proteins (g / 100 g) 23,0
MINERALS  
     Calcium (Ca) (mg / 100 g) 177
     Copper (Cu) (mg / 100 g) 1
     Phosphorus (P) (mg / 100 g) 296
     Iron (Fe) (mg / 100 g) 34
     Magnesium (Mg) (mg / 100 g) 191
     Manganese (Mn) (mg / 100 g) 1
     Potassium (K) (mg / 100 g) 770
     Selenium (Se) (mg / 100 g) 6
     Sodium (Na) (mg / 100 g) 67
     Zinc (Zn) (mg / 100 g) 3
VITAMINS  
     Vit. A (retinol) (IU / 100 g) 60
     Vit. B1 (thiamine) (mg / 100 g) 0,3
     Vit. B2 (riboflavin) (mg / 100 g) 0,4
     Vit. B3 (niacin) (mg / 100g) 1,6
     Vit. B6 (pyridoxine) (mg / 100 g) 0,6
     Vit. B9 (folic acid) (μg / 100 g) 57
     Vit. C (ascorbic acid) (mg / 100 g) 3
fenugreek

The seeds of fenugreek they are an important source of protein. In addition to the high content of phosphorus and iron.

Mainly the fenugreek It is used ground in curry mixes. Since it is compatible with all spices it is also used in various Indian spice blends such as sambhar or stews like chutneys. In some countries it is mixed with bread. In confectionery it is used as an imitation of maple syrup.

When the seeds are consumed whole, it is preferable to roast them beforehand to soften their flavor. Also place them in meat stews, where the cooking process considerably improves their flavor. The ground seeds are used in vegetable soups, meat stews and hot sauces.

Fenugreek seed tea

Ingredients:

  • 1 tablespoon fenugreek seeds
  • 1 tablespoon honey
  • ½ liter of water

Preparation:

  • Boil the water and then add the fenugreek seeds.
  • Let stand for 6 minutes.
  • Sweeten with honey.
  • Consume all the infusion, including the seeds to take advantage of all its nutritional value.

This fenugreek seed tea relieves digestive ailments, calms coughs and reduces fever. It is also an excellent restorative for convalescence and anemia processes.

El fenugreek is particularly useful in cases of anorexia or weight loss due to metabolic problems. Due to its high content of easily absorbed proteins, it is a favorable food to gain weight and increase muscle volume. It reinforces the effects obtained through sport.

La fenugreek exerts a regulatory effect on pancreatic secretions, especially insulin. So it is advisable to consume it to lower the blood sugar content.

Recent studies have found that continued consumption of fenugreek reduces levels of bad cholesterol (LDL) and triglycerides. Probably due to its high content of soluble fiber, a recognized anti-cholesterol ally.

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