Fenugreek, Curry Leaf & Root Vegetable Blood Sugar Support Stew

📝 Ingredients & Quantities

Base Ingredients

• Whole Green Moong (Sabut Moong) – ½ cup, soaked 6–8 hours

• Fenugreek Seeds (Methi) – 1 tablespoon, soaked 4 hours

• Fresh Curry Leaves – 10–12 leaves

• Cumin Seeds – ½ teaspoon

• Mustard Seeds – ¼ teaspoon

• Turmeric Powder – ½ teaspoon

• Fresh Ginger – 1-inch piece, grated

• Garlic – 2 cloves, minced

• Rock Salt – to taste

• Ghee – 1–2 teaspoons

• Water – 5 cups

Added Root & Light Vegetables

• Carrot – 1 medium, peeled and cubed

  • Substitute: red pumpkin (small amount), sweet potato (very small qty for Vata only)

• Turnip – 1 medium, cubed

  • Substitute: radish or parsnip

• Bottle Gourd (Lauki) or Ridge Gourd (Turai) – 1 cup, cubed

  • Substitute: zucchini (mild but acceptable)

Optional Enhancers

• 1 small cinnamon stick – enhances glucose regulation

• ¼ teaspoon fenugreek powder – deeper therapeutic action

• Fresh coriander – for garnish

• A pinch of black pepper – improves absorption

• ½ teaspoon lime juice – added after cooling

🔥 Method of Preparation

1. Heat ghee in a heavy pot. Add mustard seeds; when they crackle, add cumin.
   This ignites digestive Agni and prevents heaviness from legumes.

2. Add garlic and ginger, sautéing until aromatic (1–2 minutes).

3. Add the soaked fenugreek seeds and sauté gently for 2–3 minutes to reduce bitterness while keeping their metabolic potency intact.

4. Add turmeric and mix well.

5. Add the soaked whole green moong and stir to coat the grains with spice.

6. Pour in 5 cups of water and bring to a gentle boil.

7. Add the root vegetables in order of density:

   • Turnips first (they take longest to soften)

   • After 5 minutes, add carrots

   • After another 5 minutes, add bottle gourd/ridge gourd

8. Reduce flame and simmer 35–45 minutes, or until moong is soft and vegetables are tender.
   (Pressure cooker: 3–4 whistles.)

9. Add curry leaves in the last 5 minutes of cooking to keep their volatile oils intact.

10. Add tomatoes or cinnamon if using, and simmer another 3 minutes.

11. Turn off heat and rest 3 minutes before serving.

12. Add lime juice or garnish with coriander only after cooling slightly.

⚖️ Dosha Effects

🌿 Vata

• Balancing when cooked very soft

• Root vegetables provide grounding and nourishment.

• Add extra ghee.

• Helps with gas, irregular appetite, and energy instability.

🔥 Pitta

• Highly soothing

• Whole moong + gourds + carrots = ideal Pitta combination.

• Reduce garlic/ginger if overheating.

• Turnips help gently detox the liver.

• Avoid tomato if acidity is present.

🌱 Kapha

• Powerfully reducing

• Fenugreek, curry leaves, moong, and turnips work synergistically to balance Kapha, stabilize glucose, and lighten the body.

• Gourds are classical Kapha-reducing vegetables.

• Add cinnamon and black pepper for stronger metabolic activation.

• Avoid extra ghee or sweet vegetables in large amounts.