Sprouted Fenugreek Seeds & Raw Mango Kosambari/Salad

Kosambari means salad in Kannada, a south-Indian language. There are several variations of kosambari – using finely chopped cucumber, grated carrot, or sprouted mung beans. The seasoning for all these salads are the same – some freshly grated coconut, lime, salt and chillies ­čÖé ┬áThe freshness of a kosambari is unexplainable. The flavors work amazingly well together – the light crunch of the veggies, the tanginess of lime, the sweetness of coconut and the spicy chillies. Absolutely amazing!

IMG_3520

In this recipe , I have combined sprouted fenugreek seeds(methi) with kohlrabi (knolkhol), and raw mango.The addition of raw mango gives it a refreshing flavor and adds a nice chewiness when you bite in ­čÖé┬áYou can add in some pomegranate seeds too for added taste. I have used the same seasoning as for a simple kosambari ­čÖé Fenugreek seeds have been used to control diabetes since centuries. However, it is an unproven treatment and hence there is no┬áprescribed dosage. But a lot of studies do show that consuming fenugreek seeds can help lower blood sugars. Similarly, kohlrabi has anti-diabetic properties. It is also high in antioxidants and is a good source of dietary fibre. All -in-all this kosambari hits the health quotient and passes the taste test ­čśÇ

IMG_3513

IMG_3518

IMG_3516

IMG_3523
Ingredients
  1. 1/4 cup dried fenugreek seeds(methi seeds)
  2. 1 small kohlrabi
  3. 1/2 raw mango
  4. 1/2 small cucumber
  5. Salt to taste
  6. 1 tbsp grated coconut
  7. juice from 1/2 lemon
  8. 1/2 tsp oil
  9. 1/2 tsp mustard seeds
  10. 2 dried red chilli (adjust according to your taste – can also substitute with green chillies)
  11. pinch of hing (asafoetida)
  12. 1 small bunch cilantro (optional)
Preparation Time: 2 days ( time to make sprouts ) + 5 min 
Cooking Time: 5 min
Servings: 2-3

Method

  1. Wash the methi seeds thoroughly in cold water. Soak them overnight in 1/2 cup water. Next day drain the water. Cover the seeds with a towel and let them sit at room temperature for another day. You will see the seeds starting to sprout.
  2. Once the sprouts are ready, to make the kosambari, peel and chop the kohlrabi finely. Chop the raw mango and cucumber also very finely. Add the veggies to a large mixing bowl. Add as much sprouts as you like to this. (You can store the leftover sprouts in the refrigerator for 2-3 days)
  3. Add salt, coconut and lemon juice to the sprouts-veggie mixture.
  4. Take a small saucepan. Heat 1/2 tsp oil in it. Add the mustard seeds and chillies (Tear the dried red chillies into 2-3 pieces each). Saute well till the mustard seeds splutter. Switch off the flame and add the hing to this.
  5. Pour this seasoning over the veggies. Mix everything well. Adjust salt/lemon/spice. Garnish with some fresh cilantro and serve as a side for chapathi/rice.

IMG_3511

 

Disclaimer: I am not a trained nutritionist/doctor – I do my research while writing for the blog. However please consult your doctor before taking on any diet changes.

 

Leave a Reply