FENUGREEK

This three-leafed member of the Fabaceae plant family grows across Southern Europe and Asia. Cultivated as a cooking ingredient for centuries, and especially prevalent in Indian cuisine, it also demonstrates an impressive range of health benefits.

The available evidence shows that fenugreek can lower blood sugar levels, boost testosterone and increase milk production in breastfeeding mothers.

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Nutritionists have called for deeper research into the possibility that these leaves may also reduce cholesterol levels and inflammation, and help control appetite. Several studies in animals suggest antidiabetic properties too, as fenugreek seems to improve insulin sensitivity and help regulate the absorption of glucose into the gut.

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Alas, it can have intestinal downsides, too – negative effects of its active compounds can include bloating and diarrhea, so it’s best to consume this particular herb in moderation.

Lentil meatballs in fenugreek sauce

According to a few studies, fenugreek helps reduce cholesterol levels and lowers inflammation, but more research is needed in these areas.

Prep time: 20 minutes (plus soaking time)

Cook time: 50 minutes

Serves: 4

For the meatballs

190g brown lentils

100g quinoa

1 tsp ground fennel seeds

2 tsp ground fenugreek

1 tsp SpinneysFOOD Fine Cumin

750ml SpinneysFOOD Bottled Drinking Water

½ tsp SpinneysFOOD Fine Sea Salt

For the sauce

6 garlic cloves

5cm piece fresh ginger

1 lime

6 tbsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

1 tsp SpinneysFOOD Fine Turmeric

½ tsp SpinneysFOOD Black Pepper, freshly ground

1 tbsp tomato paste

1 x 400g tin coconut milk

1 tbsp dried fenugreek leaves

1 tsp SpinneysFOOD Organic Natural Honey

½ tsp SpinneysFOOD Fine Cayenne Pepper

2 tsp SpinneysFOOD Fine Sea Salt

170g firm tofu

Handful of SpinneysFOOD Fresh Coriander, plus extra to serve

1 Place the lentils, quinoa, fennel, fenugreek, cumin, water and salt in a saucepan and bring to a boil. Cover and simmer for 30 minutes or until the lentils are tender. Drain and set aside.

2 Peel and finely chop the garlic and ginger. Zest and juice the lime. 3 Heat 1 tablespoon of olive oil in a large pan then sauté the garlic and ginger until golden. Add the turmeric and black pepper. Sauté for 1 minute before adding the tomato paste, coconut milk, fenugreek leaves, lime zest and juice, honey, cayenne pepper and salt. Set aside. 4 Preheat the oven to 220°C, gas mark 7. Line a baking tray with parchment paper. 5 To make the meatballs, place the tofu and 2 tablespoons oil in a food processor and blend until smooth. Place half the lentil-quinoa mixture in the food processor and pulse until coarsely chopped but not a paste. Transfer to a bowl and stir in the remaining mixture and chopped coriander. Season to taste. Roll into balls and place on the baking tray. Roast the meatballs for 20 minutes until golden. 6 Bring the sauce to a simmer then add the meatballs. 7 Serve sprinkled with extra coriander.