Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Fenugreek leaves, washed and chopped | 260 g | Bitter, Pungent · Heating |
 Green peas, thawed | 260 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 180 g | Sweet, Pungent · Cooling |
 Cashews, soaked and drained | 35 g | Sweet · Heating |
 Fennel seeds, ground | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for the pan | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 380 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 380 ml (about 1 1/2 cups) freshly boiled water for Punjabi Methi Matar Fennel, reserving about 60 ml to correct the final consistency.
- For Punjabi Methi Matar Fennel, cover the cashews with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Blend half with the soaked cashews and hot water. Blend for 20–30 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Cook the chopped fenugreek in the same pan until its raw bitterness mellows. Maintain medium-low heat for 11–13 minutes, stirring every 4 minutes, until the aroma is rounded and the stated texture is reached.
- For Punjabi Methi Matar Fennel, add the peas. Keep the pan over gentle medium heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Pour in the pale fennel sauce, simmer until it coats the vegetables. Maintain low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Season without burying the fresh green flavor. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Punjabi Methi Matar Fennel for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
A mild fennel sauce balances bitter fenugreek and sweet peas Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Punjabi Methi Matar Fennel
| Nutrient | Per 100g | Per Serving (1 serving (285g)) |
|---|---|---|
| Energy (Calories) | 130 kcal | 370 kcal |
| Protein | 7.2 g | 20.5 g |
| Total Carbohydrates | 15.6 g | 44.6 g |
| Dietary Fiber | 7.6 g | 21.8 g |
| Total Sugars | 3.4 g | 9.8 g |
| Total Fat | 4.6 g | 13.2 g |
| Calcium | 364.2 mg | 1039.0 mg |
| Iron | 8.33 mg | 23.77 mg |
| Magnesium | 106.5 mg | 303.7 mg |
| Phosphorus | 174.6 mg | 498.1 mg |
| Potassium | 477 mg | 1361 mg |
| Sodium | 169 mg | 482 mg |
| Zinc | 1.14 mg | 3.25 mg |
| Copper | 0.13 mg | 0.36 mg |
| Manganese | 0.15 mg | 0.42 mg |
| Selenium | 0.9 µg | 2.5 µg |
| Vitamin C | 11.8 mg | 33.6 mg |
| Vitamin A (RAE) | 132.7 µg | 378.6 µg |
| Vitamin E | 1.30 mg | 3.71 mg |
| Vitamin K | 192.4 µg | 548.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.36 mg |
| Niacin (Vitamin B3) | 1.01 mg | 2.87 mg |
| Vitamin B6 | 0.13 mg | 0.37 mg |
| Folate (DFE) | 21.2 µg | 60.4 µg |
| Choline | 10.8 mg | 30.7 mg |
