What is Fenugreek?

Fenugreek is commonly recognized by its golden-brown seeds, a popular spice found in grocery store spice sections. However, the plant also produces edible leaves that are used as both an herb and a vegetable in Indian and Middle Eastern dishes.

Maybe you haven't yet explored this remarkable spice. Continue reading to learn more about fenugreek, its health benefits, how to incorporate it into your meals, and how to store it properly.

What Is Fenugreek?

Fenugreek is a plant that can grow up to three feet tall, featuring vibrant green leaves, yellow flowers, and pods that contain yellowish-brown seeds. While the flowers aren't commonly eaten, the leaves can be enjoyed as a herb in various dishes, salads, or added to soups and stews.

The seeds are rhombus-shaped with a firm texture. They offer a mild sweetness and nuttiness, with an aroma reminiscent of maple syrup. The distinctive smell of fenugreek comes from a compound called sotolon.

Ground fenugreek seeds can be used as a spice on their own or incorporated into spice blends, such as our Tandoori Masala Spice Mix, Berbere, and Lebanese 7 Spices.

Discover the recipe: Ghormeh Sabzi (Persian Herb Stew)

What Does Fenugreek Taste Like?

Both fenugreek leaves and seeds bring unique flavors to the table.

Fenugreek Leaves

Fenugreek leaves are crisp and bitter when fresh, but once cooked, they mellow into a subtle sweetness, reminiscent of maple syrup.

Fenugreek Seeds

The whole seeds are firm and crunchy, with a naturally sweet fragrance. When added to dishes, they introduce a subtle sweetness, and they soften when exposed to heat.

To unlock more flavor, grind the seeds into a powder using a mortar and pestle or a coffee grinder. You can also pan-fry them over medium heat to soften their texture.

Potential Health Benefits of Fenugreek

Fenugreek leaves and seeds have been used for centuries in traditional Indian, Iranian, and Chinese medicine. The seeds are often found in dietary supplements in the form of an extract.

Other potential benefits include reducing cholesterol and triglyceride levels and lowering the risk of certain cancers. However, further studies are needed to verify these positive effects of fenugreek seeds.

How to Cook with Fenugreek

Cooking with Fenugreek Leaves

Fresh fenugreek leaves are a great match for savory dishes like chicken, where their slightly bitter and astringent flavor enhances the chicken's richness.

If fresh leaves are unavailable, you can find dried fenugreek leaves in the spice aisle. These dried leaves also pair wonderfully with many savory recipes, such as our Vegan Mushroom Masala and Dal Makhani (Indian Lentils).

Emily Laurae Carter, Recipe Developer at Emily Laurae Home Recipes, recommends washing and chopping fresh fenugreek leaves to incorporate them into salads and doughs. She suggests using the leaves in flatbreads or savory pastries to add a unique twist.

Discover the recipe: Tandoori Masala Spice Mix

 Cooking with Fenugreek Seeds

Ground fenugreek seeds are perfect for blending into spice mixes, pairing especially well with fragrant spices such as turmeric, cumin, coriander, fennel, and more.

Lightly roasting or tempering the seeds in oil can enhance their flavor while softening their bitterness. When used in pastries and custards, fenugreek seeds infuse syrups, adding a deliciously distinct flavor.

Carter also recommends adding ground fenugreek to yogurt-based dishes, such as our Armenian Pizzas (Lahmahjoon). In pastries and desserts, the spice contributes an earthy flavor and a pleasant, maple-like fragrance.

Where to Buy Fenugreek

Fresh fenugreek leaves may not be found in typical grocery stores, but you can often find fresh or frozen leaves at South Asian and Middle Eastern markets. If you need a small quantity, dried fenugreek leaves, available in the spice section of these stores, make a great alternative.

How to Store Fenugreek

Fenugreek Leaves

Carter recommends storing fresh fenugreek leaves in the vegetable crisper of your fridge. Place them in a plastic bag with a paper towel to absorb excess moisture. She notes that they typically stay fresh for up to a week when stored properly. Dried fenugreek leaves should be kept in an airtight container in a cool, dry, dark spot in your pantry.

Fenugreek Seeds

Like dried fenugreek leaves, store seeds in an airtight container in a cool, dark, and dry place. Whole fenugreek seeds, when stored under ideal conditions, can last up to three to four years from the purchase date. After opening, they remain fresh for that same period, according to the USDA FoodSafety Keeper App.

 Ground Fenugreek Seeds

Whole fenugreek seeds, whether pre-ground or freshly ground, can maintain their potency for up to two to three years. To preserve their freshness, store the ground seeds in an airtight container in a cool, dry, dark area of your pantry.