Fenugreek (Methi) Pulav
MAKES 4 SERVINGS
Nutrition Facts Per Serving: Calories 269, Total Fat 8g,
Saturated Fat 1g, Protein 6g, Carbohydrates 46g, Choles-
terol 0mg, Fiber 2g, Sodium 25mg
Dietary Exchange: 3 Bread/Starch, 1 ½ Fat
1 cup basmati rice
2 tablespoons
sunflower oil
Pinch of
asafoetida*
1 teaspoon cumin
seeds
1 inch fresh ginger
root + 2 cloves of
garlic + 1 green
chili crushed to a
paste in a mortar
and pestle or
food processor
2 cups fresh
fenugreek leaves
(or substitute
with any
seasonal greens),
finely chopped
¾ cup frozen shelled
sweet peas and
chopped carrots
1 teaspoon turmeric
powder
½ teaspoon red chili
powder
1 teaspoon roasted
cumin seed
powder
2 cups water
Salt to taste
- Wash and rinse the
basmati rice several times
under running water.
Soak in plenty of water
for 30 minutes. After 30
minutes, drain the rice
and set aside. - Heat oil in a pan. Add
a pinch of asafoetida and
whole cumin seeds; al-
low to sizzle. Add ginger
paste and sauté for a few
seconds.- Add chopped fenu-
greek leaves. Sauté for
4-5 minutes on a low to
medium flame. - Add frozen peas and
carrots or mixed veg-
etables of choice, and stir
well. - Now time for spices!
Add turmeric pow-
der, chili powder and
roasted cumin seed
powder. - Add the soaked bas-
mati rice to the pan. Stir
and sauté for a minute. - Pour in 2 cups of wa-
ter. Season with salt and
stir gently. - Cover and cook the
pulav over medium heat
for about 20 minutes.
*Asafoetida is a key spice
used in Indian vegetarian
cooking.TIP: Remember, in a pu-
lav, all the water needs to
be absorbed in the rice.
If you add excess water,
the rice will get sticky. If
you add less water, the
rice won’t cook right. A
perfect pulav is the one
that has just the right
amount of water. The
way my mom taught me
was always double the
amount of water to the
rice.DiabetesSelfManagement.com 45