East Indian barik Methi Foogath – Fenugreek Sprouts Stir Fry

This post may contain affiliate links. (Disclaimer here) And if you wonder why some images are marked TheWingedFork, it's because Abby's Plate was once a part of my other blog TheWingedFork.

Dairy free icon on Abbysplate website.
Gluten free icon on Abbysplate website.
Vegetarian icon on Abbysplate website.
Jump to Recipe
5 out of 5 Stars!

Methi Foogath is an easy-to-make East Indian recipe of stir-fried fenugreek leaves with onions and spices. A quick healthy and earthy side dish to go with any mains.


Time to make a foogath. A what? A foogath.

A foogath is an East Indian term derived from the Portuguese word “Refogar”. Well, the Anglo-Indians and Goans use it too, but their foogaths are a little different than ours.

Anyways, the base term refogar means ‘to braise’. The way we do it is to first fry the veggies with a little oil and then cook it with water till done. Our traditional East Indian recipes for foogaths can be made using any one vegetable or a mix of different vegetables.

Tendli foogath (ivy gourd stir fry) and gavar foogath (cluster bean stir fry) are quite popular, but let’s do a not-so-popular foogath today. Methi foogath aka fenugreek leaves foogath.

If you make it with real methi leaves, it’s quite bitter. Cue the khari methi or barik methi which are actually fenugreek sprouts. Definitely less bitter! Here’s how to cook it! (Same recipe works for real bitter methi too.)

Serve with mutton, chicken, paneer, aloo sabzi, or anything you like.

See How To Make The Foogath/Stir Fry from Fenugreek Sprouts

Gather fresh green methi, potato, onion together.
Gather your ingredients together
Clean and wash methi 2 or 3 times and drain the water off.
Wash the methi or fenugreek 2 or 3 times
Once the potatoes are cooked add methi and turmeric to the pan.
Add methi and turmeric
Mix all the ingredients well and cook for 7 minutes.
Cook for 7 minutes and Methi Foogath is ready
Mix all the ingredients well and cook for 7 minutes.

East Indian barik Methi Foogath – Fenugreek Sprouts Stir Fry

Abby
Methi Foogath is an easy-to-make East Indian recipe of stir-fried fenugreek leaves with onions and spices. A quick healthy and earthy side dish to go with any mains.
5 out of 5 Stars!

Click the stars to add your rating! Left you don’t like it, right you love it!

Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Dinner, Lunch, Main Course
Cuisine East Indian
Servings 6 Servings
Calories 277 kcal
Dairy free icon on Abbysplate website.
Gluten free icon on Abbysplate website.
Vegetarian icon on Abbysplate website.

Ingredients
  

  • 250 Grams Fenugreek seeds (Methi seeds) Cleaned and Washed
  • 2 Tablespoon Oil
  • 1 teaspoon Salt To Taste
  • 2 Onions Sliced
  • 2 Green Chillies Finely chopped
  • 3 Potatoes Small, diced
  • .25 teaspoon Turmeric Powder
  • 200 ml Water

Instructions
 

  • Wash and clean the methi to remove any dirt or mud. (We do this when we buy the methi from the market. If you're it growing at home in water, skip this step).
  • Slice the onions fine and dice the potatoes.
  • In a pan, heat oil and add the chopped green chilies.
  • Add salt and the sliced onions, and fry for about 5 mins.
  • Then add in the potatoes, methi and turmeric powder.
  • Add water and mix well. Allow to cook on a medium flame for about 10 mins.
  • And your Methi foogath (East Indian Fenugreek sprout stir fry) is ready to serve!

Please click to rate the recipe! Left you don’t like it, right you love it!

Notes

  • If buying from a local Indian bazaar, wash and clean your methi well to make sure you remove all the grit and grime.
  • We do not always remove the skin of the potatoes, just scrub and wash the skin well. 
  • You can use Olive Oil to make it more healthy.
READ NEXT  Easy Boiled Grams - East Indian Chickpeas Snack

Nutrition (Per Serving)

Calories: 277kcal | Carbohydrates: 47g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Sodium: 475mg | Potassium: 825mg | Fiber: 14g | Sugar: 3g | Vitamin A: 28IU | Vitamin C: 27mg | Calcium: 96mg | Iron: 15mg

Disclaimer: Nutrition Information per serving is estimated by a third party software based on the ingredients used, and is for informational purposes only. It will vary from product to product, based on methods of preparation, origin and freshness of ingredients. Please consult the package labels of the ingredients you use, or chat with your dietician for specific details.

East Indian Bottle Masala, at your door in any country!

You can now get real East Indian bottle masala delivered right to your door in any country across the globe. Chichowni and Purish Masala too! To order, Whatsapp tel: +919175191561 (No email, no website – Whatsapp is the only way to order. You’ll find the automated system very easy to use.)

Use code FugYeah10 for a 10% discount on orders over 1 kg. And enjoy making some of our delicious East Indian recipes! Sukhala!

This printable recipe card is for home use only. For more recipes head over to AbbysPlate.com
Tag @abbysplateblog with your pics!

If you want our traditional East Indian recipes on hand, the Abby's Plate Cookbook Series books are available online or in-store in most countries.

Latest Book:
Christmas with the Rebellos:
East Indian Meals & Desserts from Abby's Plate


See the full list of books here!

READ NEXT  Indian Purple Yam Snack (Konfal or Kand)

Pointers For Methi Foogath Fenugreek Stir Fry

  • Add curry leaves if needed.
  • Replace the chillies with chili powder if you wish.
  • Using olive oil makes it a tad healthier.
  • You can use this same recipe with cluster beans, ivy gourd beans, french beans, or bitter gourd.
  • Serve with aloo sabzi or tarbooz sabzi and rice or chapati.

Other Recipes You Might Like

Pinterest image of the ingredients fresh methi, potato, onion and turmeric added while cooking.
Pinterest image of mixing the ingredients and cooking methi foogath.

Leave a Comment

Recipe Rating