Methi Khari is a popular Indian snack made with fenugreek (methi) leaves and is available in a variety of flavors. Two pieces of Methi Khari (30 g) provide approximately 160 calories.

Apart from being a delicious snack, Methi Khari also has some nutritional benefits. It is a rich source of protein, fiber, iron, and other essential vitamins and minerals.

In this article, we will explore the composition, benefits, drawbacks, and different ways to prepare and consume Methi Khari.

Introduction to Methi Khari

Methi Khari, also known as fenugreek puff pastry, is a popular savory snack in India. It is a flaky and crispy puff pastry that is flavored with dried fenugreek leaves (kasuri methi) and other spices. Makers of Methi Khari typically use all-purpose flour, vegetable oil, and baking powder among other ingredients to create the perfect, crispy texture. The snack is served with tea, coffee, or juice and is enjoyed as a light snack in-between meals.

Calorie Content of Methi Khari

Two pieces (30 g) of Methi Khari provide approximately 160 calories, which makes it a calorie-dense snack. If you are watching your calorie intake or trying to lose weight, it is advisable to consume Methi Khari in moderation. If you are counting your calories, keep in mind that the calorie count may vary depending on the brand and flavor of Methi Khari.

Composition of Methi Khari

Methi Khari is made from a combination of flour, ghee or oil, salt, baking powder, and kasuri methi. Kasuri methi, or dried fenugreek leaves, are the primary flavoring agent in Methi Khari. Methi Khari contains complex carbohydrates and is a good source of dietary fiber. It also contains essential minerals like iron, calcium, and potassium.

Benefits of Methi Khari

Methi Khari is a good source of dietary fiber, which can help regulate digestion and prevent constipation. It also contains antioxidants that can protect against free radical damage. The snack is also rich in iron, which is essential for the formation of hemoglobin in the body. Hemoglobin is the protein responsible for carrying oxygen in the blood. Additionally, Methi Khari contains kasuri methi, which has been found to have anti-inflammatory and anti-cancer properties.

Drawbacks of Methi Khari

Methi Khari is a calorie-dense snack and should be consumed in moderation, especially if you are trying to lose weight. The snack may also contain added preservatives, additives, and trans fats, which can be harmful to your health if consumed in excess.

How to Prepare Methi Khari at Home

Though Methi Khari is readily available in the market, you can make it at home too. To make Methi Khari at home, you will need all-purpose flour, ghee or oil, salt, baking powder, and kasuri methi. Combine the flour, salt, baking powder, and kasuri methi in a bowl. Add melted ghee or oil, and mix until the ingredients are well combined. Knead the dough until it is smooth and elastic. Roll it out into thin sheets and cut them into desired shapes. Bake in the oven at 350°F for 15-20 minutes, or until the Khari turns golden brown and crispy.

Ways to Consume Methi Khari

Methi Khari is a versatile snack that can be consumed in many ways. You can enjoy Methi Khari with your morning tea or coffee or as an evening snack with your favorite beverage. You can also use Methi Khari as a base for chaat, a popular Indian street food that consists of a variety of savory snacks topped with chutneys, spices, and yogurt. Methi Khari can also be crushed and used as a topping for soups and salads to add crunch and flavor.

Methi Khari and Weight Loss

Methi Khari is a calorie-dense snack and should be consumed in moderation if you are trying to lose weight. However, it can be included in a healthy diet plan as it provides dietary fiber, which can help you feel full for longer. Pair Methi Khari with a protein-rich dip like hummus or Greek yogurt for a balanced and filling snack.

Methi Khari and Blood Sugar Levels

Methi Khari contains complex carbohydrates and dietary fiber, which can help regulate blood sugar levels. However, it is still a calorie-dense snack and should be consumed in moderation, especially if you have diabetes.

Variations of Methi Khari

Methi Khari comes in a variety of flavors and can be customized to suit your taste preferences. Some popular variations include garlic flavored Methi Khari, ajwain (carom seeds) flavored Methi Khari, and masala (spiced) Methi Khari. You can also experiment with adding different spices and herbs to your Methi Khari for a unique and personalized flavor.