Sprouted Fenugreek Salad

Sprouted Fenugreek Salad is a quick, healthy and refreshing salad made with only few ingredients. Great for people with blood control issues and lactating mothers. The recipe is 100% plant-based and naturally gluten-free!

My phone says it’s 4 am; I am wide away even though it’s Sunday and I have nothing on my agenda this morning. My body has yet to sync with daylight savings I think. It’s freezing outside – I am hesitant to get out of bed yet I am too restless to continue laying with my eyes closed.  This is why I keep my phone closest to me; I nearly killed 3 hours catching up on reading, deleting emails, and realizing that I need to work on my pinterest board (it sucks). Sprouted Fenugreek Salad has nothing to do with my inability to sleep longer but it’s been on my mind ever since I visited my family in Houston a few weeks ago. I don’t particularly crave for salads in winter months but I do enjoy sprouted salad such as this one and sprouted mung bean salad all year long. Sprouted fenugreek salad is not something you come across often but it’s really unique with a slightly bitter flavor, lots of crunch and wonderful health benefits.


My grandmother’s sister, an enthusiastic cook takes a great pleasure in cooking and feeding everyone- I was touched when she said ‘I made this ‘Sprouted Fenugreek Salad’ thinking of you because you like healthy things’.. I did not know sprouting fenugreek seeds was even possible until recently so I came home and immediately began sprouting fenugreek seeds.



Fenugreek is a plant; it’s seeds are a staple of the Indian Subcontinent cuisines particularly as a spice while fresh and dried leaves are used for making curries. It is a power house of many B vitamins, vitamin A and C as well as many minerals. Additionally, it is a good source of fiber (1 oz = 7 grams) and several polysaccharides that helps lower LDL (bad) cholesterol. Fenugreek seeds have been used medicinally since ancient times to cure different glad problems, inflammatory diseases, digestive issues, and reproductive health. Some studies have shown taking fenugreek seeds help improve glycemic control and decrease insulin resistance in mild type 2 diabetic patients. It could be due to the presence of amino acid 4-hydroxy isoleucine in the seeds which helps lower the rate of glucose absorption in the intestines which in turn lowers blood sugar levels.


For lactating mothers, fenugreek seeds is known for increasing milk flow due to a compound called diosgenin. However, it is advised to avoid it during pregnancy as it causes uterine contraction. Like most supplements, it is always best to check with your physician before starting anything new.

Fenugreek naturally has a bitter taste by itself but sprouting does help mellow out the bitterness as well as adding acidity (lemon juice or tamarind) really helps balance out the flavor. Sprouting in general helps activate enzymes, increase vitamin/mineral content, and is much easier on our digestive system.


Sprouted fenugreek salad I am sharing is made with few ingredients but you can add other veggies such as shredded carrots, shredded beets, chopped cucumbers, or different herbs and seasonings of your choice. It’s a pretty flexible salad that can enjoyed as a side dish or you can bulk it up with more cooked grains and beans for a meal-worthy salad.

Sprouted Fenugreek Salad

Serves: 2-3 as a side dish


  • 2 cup sprouted fenugreek

  • 1/2 cup finely chopped onion

  • 1 Roma tomato, finely chopped

  • small handful of cilantro, for garnish

  • 2 green chiles, finely chopped (I used Serrano)

  • 1 generous tablespoon tamarind concentrate

  • 1.5 teaspoon black salt

  • good pinch of black pepper


  1. Add sprouted fenugreek seeds into a bowl and add chopped onion, chopped tomatoes, chopped cilantro, and chopped green chiles if using.

  2. Season with tamarind or lemon juice, black salt, and pepper. Gently toss everything and enjoy.

  3. You can make sprouted fenugreek salad ahead of time


  • Fenugreek seeds and tamarind can be easily purchased at an Indian grocery stores or online. Fenugreek is labelled as methi in Hindi/Nepali.

  • Fenugrek seeds will double in size once it is sprouted so plan accordingly. If you are not familiar with sprouting, follow the same guidelines as sprouting mung beans.


Dixya Bhattarai

Dixya Bhattarai

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