Moth bean sprouts, known locally as matki, are minuscule, yellow-green, oblong-shaped sprouts that have their roots in India. They are also cultivated in the Asian countries of China, Pakistan, and Sri Lanka, and are used in a host of dishes, yet the desi bowl of curried sprouts recipe is magnificent in taste in its own right.
As per the journal Fronteir In Plant Science, despite their tiny size, these sprouts pack a nutritious punch, comprising a plethora of vitamins as well as essential minerals and nutrients, such as calcium, manganese, potassium, and zinc. As a result of their high nutritional content, it is recommended to consume these sprouts on a daily basis. However, one must practice moderation while taking this superfood, as when eaten in excessive quantities, it could lead to conditions such as bloating and stomachaches. Generally, though, when taken in moderation, the fiber- and protein-rich matki sprouts haven’t demonstrated any adverse side effects.
According to the article entitled “Effects of sprouting and cooking processes on physicochemical and functional properties of moth bean (Vigna aconitifolia) seed and flour,” published in the Journal of Food Science and Technology, matki sprouts comprise large reserves of dietary fibre. This fibre helps regulate bowel movements, which in turn
Read MoreWash the moth beans thoroughly and soak them in lots of water for 6 hours.
Drain all the water and cover with a fitted lid, or place in a box on the counter overnight to sprout.
In a pressure cooker, combine the sprouted matki, 2 cups water, 1/4 tsp turmeric, and 1/2 tsp oil. Pressure cook for one whistle, then decrease the flame to normal.
Finely cut the onions and tomatoes. Heat the oil in a heavy-bottomed pan. Stir in the asafoetida, cumin seeds, mustard seeds, curry leaves, and dried red chillies until they pop.
Add the finely chopped onion, grated ginger, and garlic and mix thoroughly. Cook this for 5 minutes over medium heat, stirring constantly.
Combine the diced tomatoes and salt. Stir the mixture until the tomatoes are crushed to a pulp.
Add the coriander powder, garam masala, and red chilli powder, stirring until the curry paste is gleaming.
Add the cooked moth beans and cooking liquid to the mixture and boil for a few minutes.
Allow the sprouts curry to cook for 5 minutes or so. It should not get entirely dry. Serve curried sprouts for lunch!
Moth bean sprouts, or matki, are sprouted moth beans that are rich in protein, fibre, vitamins, and minerals. They are commonly used in Indian curries, salads, and snacks.
Yes, but sprouting improves the nutritional value and digestibility of the beans. If using unsprouted moth beans, increase the cooking time until they are completely tender.
Store the curry in an airtight container in the refrigerator for up to two days. Reheat gently before serving, adding a splash of water if it becomes too thick.
This dish pairs well with steamed rice, roti, chapati, bhakri, or even toasted bread for a simple and wholesome meal.
Absolutely. Reduce the amount of red chilli powder and dried red chillies, or omit them altogether, while keeping the other spices for flavour.
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