Moth beans are one of the major protein food sources.Their vitamin content increases as they sprout. I’m posting an easy maharashtrian no onion no garlic moth beans recipe that’s tasty too.
RECIPE:
Ingredients:
  • 2 tbsp oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 6 to 8 curry leaves
  • 1/8 tsp asafoetida
  • 1 green chilli, 1 tsp chopped ginger, 2 sprigs coriander leaves ground to a paste)
  • 2 cups sprouted matki ( moth beans)
  • 1 tomato very finely chopped (approximately 1/2 cup)
  • 1/4th tsp turmeric powder
  • 3 to 3 1/2 tsp kashmiri red chilli powder (adjust to individual taste)
  • 1/4th tsp garam masala powder (optional)
  • 2 tbsp freshly scraped coconut
  • Finely chopped coriander leaves to garnish
Method:
  • Heat oil in a flat pan,add mustard seeds, when they splutter, add cumin seeds, reduce flame to low, add asafoetida, curry leaves, saute, add green chilli, ginger, coriander leaves paste, saute well till you get its aroma, add turmeric powder, mix well, add tomatoes, saute till soft. Add kashmiri red chilli powder, mix well, add sprouted matki, saute well so that the spices coat the matki, then add salt, hot water just enough to cook the sprouts.
  • Cover with a steam release lid and when the sprouts are 3/4th cooked add garam masala and cook till done. The usal should be moist.
  • Add freshly scraped coconut and mix well. Garnish with coriander leaves.
  • Serve hot with chapatis or as a side dish with dal rice.
NOTE: 
  • The usal should be moist but not watery.
  • The use of garam masala is optional. It is used to enchance aroma and flavour of the usal and should be used in small quantity. This usal tastes great without its addition too.
Variation to the recipe:
  • You can add 1 tsp goda masala instead of garam masala. Add jaggery to taste if adding goda masala. Goda masala is a maharashtrian masala that is used to enhance the taste of usal. I use ready goda masala.
Procedure to soak matki/ moth beans:
  • Wash and soak moth beans for about 6 hours in water. Drain the water, wash the beans again and transfer them into a cotton/ muslin cloth. Hold all the edges together, twist them and tie a knot.
  • Keep them in a warm place for another 12 hours. Once sprouted loosen the knot, transfer to a container. 1/2 cup of moth beans gives approximately 2 cup of sprouted moth beans.
  • Rinse the moth beans before use.
TIPS:
  • Covering and cooking moth beans will cook it faster, use less energy and also retain more vitamins.

 

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