Methi Sprouts Salad

Methi Sprouts Salad Recipe | Sprouted Fenugreek Seeds Salad

How to Sprout Fenugreek Seeds and Sprouted Methi Seeds Salad Recipe

Methi Sprouts/Fenugreek Sprouts Salad

Healthy and Nutritious Methi Sprouts Salad recipe which is not only nutritious- but also tastes delicious too.

It is a quick and refreshing salad made with fresh ingredients. The recipe is totally plant based and the salad is great for people with diabetes, lactating mothers and people who want to lose weight. The salad has a unique flavour due to the methi sprouts with some wonderful health benefits.

Those who are hesitating to try this salad due the bitterness of Methi Seeds, no worries at all!! Methi Sprouts do not taste bitter at all. These have a nutty flavour with very mild bitterness and taste like any other sprouts. Methi sprouts when cooked in stir frys or curries do not taste bitter at all.

What is Methi/Fenugreek

Methi/Fenugreek is annual herb is mainly found growing in Indian Sub continent, West Asia, Mediterranean region and parts of North Africa.

It’s seeds are used as spice in various dish in Indian Cuisine. The seeds are also used in making various pickles and chutneys and are known to aid in the digestion. Fresh and dried leaves of the plant are used in making stir frys, curries and added to enhance the flavour of curries.

Checkout the recipes with Methi Seeds– Raw Mango Chutney, Amla/IndianGooseberry Chutney, Khatta Meetha Kaddu(Sweet and Tangy Pumpkin Curry) and many more

Recipes with Fenugreek Leaves– Methi Matar Malai, Aloo Methi, Makkai Mooli and Methi Paratha

Health Benefits of Methi Seeds

Fenugreek leaves are rich sources of iron, antioxidants and also aid in cleansing blood. Methi seeds are also known to be galactagogues, i.e. which increases the production of milk in lactating mothers.

Fenugreek is also known as blood sugar regulator, good for hair and skin and aids in weight loss.

In spite of so many health benefits one must have Fenugreek Seeds in controlled amounts as it can have many side effects.

If you are not used to having Fenugreek, you should consult your nutritionist before incorporating it in your diet.

Tagging this nutritious Salad with Methi Sprouts to my facebook group’s theme Fear Not the Bitter, suggested by Seema, who blogs at The Mildly Indian. She suggested as a part of the theme we bring dishes with ingredients which are bitter in nature. Seema made this rustic Karela Ka Bartha.

My partner for the month was Rafeeda who blogs at The Big Sweet Tooth. I gave two ingredients Cocoa Powder and Paprika which she used in her Coffee Cocoa Grilled Chicken.

She gave me Green Apple and Fresh Mint leaves and I used these in my METHI SPROUTS SALAD. So fear not the bitter Methi/Fenugreek Seeds. sprout the seeds and make salad or curries to avail several benefits of sprouted seeds..

How to Sprout Methi Seeds

Sprouting Fenugreek seeds not only increases it’s nutritional value but also diminishes the bitterness of seeds. Sprouts are more easily digestible and have much more antioxidants to increase the immunity.

Sprouting Fenugreek Seeds is similar to sprouting moong beans or or any other beans.

To sprout the seeds, firstly wash seeds nicely 2-3 times in tap water and then soak overnight or atleast 5-6 hrs in sufficient water.

Next, drain the water and wash the seeds again. Now take a clean kitchen towel and keep the seeds in it. You can also keep the seeds in a hot case or casserole. I usually follow the casserole method to sprout the seeds.

Keep the seeds in the cloth or casserole for 24 hrs or a day and then next day again, rinse the seeds in clean water and then keep again to sprout.

Repeat the process for 3-4 days or 5 days till you see sprouts or tiny leaves.

Methi Sprouts/Fenugreek Sprouts

How to use Methi/Fenugreek Sprouts

Fenugreek sprouts can be used in various salads with vegetables and other sprouts like Moong Sprouts. We also make stir fry in North India and a special sweet and spicy chutney in combination with raisins. Will soon update the recipe for Methi Sprouts Stir fry and Methi ki Launji(chutney).

How to make Methi Sprouts Salad

Simplest Salad recipe which is quite flexible as per the availabity of ingredients.

Ingredients for Salad

Vegetables- Options include Finely Chopped Red Onions, Carrots, Colored Bell Peppers, Baby Spinach, Shredded or finely chopped Beetroot. I have added cucumbers.

Fruits– Since Methi Sprouts can be mildly bitter, to add on the taste I have add fruits like Pomegranate arils, Apple or Green Apple . You can add any other seasonal fruits like mangoes, strawberries, pineapple etc.

Herbs- Fresh herbs like Cilantro/coriander leaves and Mint . You can also add fresh basil if using Italian or Mediterranean seasoning.

Seasoning- I have used quintessential Indian seasoning used in Indian Salads, the seasoning of lemon juice with chaat masala and black salt. It adds on to the sweet and tangy taste. Add finely chopped green chilies or red chilli powder to add some heat.

I have also added some raisins to add on to the sweet taste. You can add finely chopped dates or dried berries also.

Others options, like Olives , Dates or Prunes along with Jalapenos can also be added.

Ingredients t make Methi / Fenugreek sprouts Salad


Simple one step process.. mix all the ingredients. Add seasoning as per your taste. You can also prepare ahead the fruits and veggies. Mix sprouts, fruits and veggies and refrigerate.

Add seasoning and fresh herbs before serving.

Fenugreek Sprouts Salad/ Methi Sprouts Salad
Methi/Fenugreek Sprouts Salad

Methi Sprouts Salad / Sprouted Fenugreek Salad

Healthy and Nutritious Diabetic Friendly Salad with goodness of Methi/Fenugreek Sprouts
5 from 15 votes
Prep Time 10 mins
Course Salads
Cuisine Indian
Servings 2


Sprout Methi

  • 1 Cup Methi Seeds

Methi Sprouts Salad

  • ¼-½ Cup Methi Sprouts
  • 1-2 Cucumbers
  • 1 Green Apple
  • Pomegranate Arils or as required
  • Handful of Coriander and Mint leaves
  • 1 tbsp Raisins optional
  • 1 tbsp Lemon Juice or as required
  • 1 tsp Chaat Masala or as required
  • ½ tsp Roasted Jeera Powder or as required
  • ½-1 tsp Black Pepper Powder
  • Black Salt as required
  • ½ tsp Raw Cane Sugar/Jaggery Powder optional


Sprout Fenugreek/Methi Seeds

  • To sprout the seeds, firstly wash nicely 2-3 times in tap water and then soak seeds overnight or atleast 5-6 hrs in sufficient water.
  • Next, drain the water and wash the seeds again
  • Now take a clean kitchen towel and keep the seeds in it. You can also keep the seeds in a hot case or casserole. I usually follow the casserole method to sprout the seeds.
  • Keep the seeds in the cloth or casserole for 24 hrs or a day and then next day again, rinse the seeds in clean water and then keep again to sprout.
  • Repeat the process for 3-4 days or 5 days till you see sprouts or tiny leaves.

Make Fenugreek Sprout Salad

  • Take methi / fenugreek sprouts, wash it 2-3 times.
  • Chop cucumbers and apple in small pieces(or as preferred). Chop others fruits and vegetables if adding any.
  • Finely chop cilantro/coriander leaves.
  • Mix sprouts, chopped cucumbers and apples, raisins.
  • If serving immediately, add chopped coriander leaves and mint leaves, add lemon juice, chaat masala, roasted jeera powder and black salt.
  • Keep covered for 5-10 mins. Serve immediately.
Keyword Methi Sprouts Salad, Sprouted Fenugreek Salad

Do try this healthy and nutritious salad with Methi Sprouts. You can have it just like that or as a side with your meals. My teenage daughter too liked the salad with dal rice.

Share your feedback whenever you make this. I am sure you and your family will love it as much my family loved it.

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Author: Swati

Some who believes 'EAT WELL, READ DAILY, TRAVEL OFTEN AND LAUGH KHUL KE'!!! Hi!! Swati here!!! Chef, Chocolatier, food admirer, reader, love to travel, listen to music, Bollywood and shoot nature and food pics!! Welcome to my Foodtrails and join me in my food adventure!!

25 thoughts

  1. Such a healthy and nutritious salad with methi sprouts. Love the combination of different fruits and simple spices used for seasoning. so so delicious.

  2. Swaty, this looks so good and it is such a healthy snack. I would definitely love the crunchiness of apples in there and the mix of different flavors. Great recipe.

  3. A very very healthy salad using sprouted methi seeds . I liked how you have added apples and raisins for the much needed crunch and a hint of sweetness

  4. Sprouted fenugreek salad looks very tasty. Very healthy salad mainly for diabetics people. Adding this in my salad collection, love to add some veggies. Liked the way you added green apple and pomegranate, surely it adds crunchy taste to salad.

  5. I totally am intrigued by the mix of the bitterness from the methi, the sweetness from the fruits and the vegetables. This salad surely ticks a lot of right boxes in terms of nutrition and deliciousness…

  6. What a nutrient-packed salad Swaty. Never tried to sprout methi. But now you are tempting me to try. I will order some fresh methi seeds today. Loved the use of raisins and pomegranate in the salad to reduce the bitterness.

  7. Wow such a healthy and yummy salad. Swati love the way you balanced all the flavours in your salad. I mean methi Sprouts is bit biter in taste but use of raisins, Green apple and pomegranate is too good. Thanks for sharing 🙂

  8. Between you and Renu I hope I can start sprouting methi seeds now and stop buying them.
    We love salads and I can definitely make this yum salad with apples, mint and methi sprouts. Will relish it Thanks Swati for an easy salad recipe.

  9. A wonderful, healthy combination of fruits, salads and sprouts here Swaty. Like the recipe, I make methi sprouts often and this looks like another interesting way of eating it.

  10. I remember mom making fenugreek sprouts salad with a simple salt, pepper and lemon juice dressing. I love how you jazzed it up with ingredients like chaat masala, cucumbers, green apple and pomegranate arils. Can imagine the bold flavours!

    Any tips to make the fenugreek sprouts free of bitterness? I tried to sprout them from seeds, but they turned out extremely bitter. Mom’s never were bitter.

  11. I am quite fond of methi but never used methi sprouts in salad. You have given me a wonderful idea. Your salad looks very appealing. I like the use of green apples with pomogranate pearls. These two really compliment each other .

  12. This is such a healthy and nutritios salad. Methi sprouts are loaded with nutrition and the combination of these with the fruits, veggies and raisins looks irresistible.

  13. Swati, you have put together such an eye-pleasing salad. As I read the recipe, I realize that the sweet elements balance out the bitterness making it so incredibly inviting.

  14. So far have not tried sprouting methi but now your Methi Sprout Salad is tempting me to do so. Till now always presumed that methi would go all slimy if I wait for it sprout properly. Such a healthy salad and a great way to enjoy the very nutritious and healthy methi sprouts.

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