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.
- 2 tbsp oil
- 1/2 tsp mustard seeds
- A pinch of asafoetida
- 2 cups sprouted matki ( moth beans)
- 1 tomato very finely chopped
- 2 to 3 tbsp freshly scraped coconut
- 1/8 tsp turmeric powder
- 3 to 4 tsp kashmiri red chilli powder(adjust to individual taste)
- A sprig of curry leaves
- 1/2 tsp garam masala powder
- Finely chopped coriander leaves to garnish
- Heat oil in a nonstick pan,add mustard seeds, when they splutter add a pinch of asafoetida,turmeric powder, curry leaves, tomatoes , saute well, add sprouted matki and kashmiri red chilli powder, mix well, then add hot water just enough to cook the sprouts say about two cups of water.
- Cover with a steam release lid and when the sprouts are 3/4th cooked add garam masala and salt and cook till done.
- Add fresh coconut and mix well. Garnish with coriander leaves.
- Serve hot with chapatis or as a side dish with dal rice.
- The usal should be moist but not watery.
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 to 8 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 1 cup of sprouted moth beans.
- Rinse the moth beans before use.
- Covering and cooking moth beans will cook it faster, use less energy and also retain more vitamins.
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