Moth Bean Sabji (Mataki Usal)
Moth beans are rich in protein, fiber, and essential nutrients, aiding in digestion, promoting muscle growth, and boosting immunity.

1 cup
For 2 people
Difficulty
Easiest
Taste
Spicy
Health Benefits
Rich in Protein: Moth beans are a great source of plant-based protein, essential for muscle growth and repair.
High in Fiber: Promotes healthy digestion and helps maintain regular bowel movements.
Packed with Nutrients: Contains important nutrients such as iron and potassium.
Low in Fat: Makes it a healthy choice for those looking to manage their weight.
Supports Heart Health: The healthy fats and fiber can contribute to better heart health.
140 kcal
in 113g
Protein:
7g
Fats:
7.5g
Carbs:
15g
Cholesterol:
0mg
Sodium, Na:
180mg
Potassium, K:
350mg
Mataki Usal, or moth bean sabji, is a protein-rich and flavorful dish that originates from the Indian subcontinent. This healthy dish features sprouted moth beans cooked in aromatic spices, making it a nutritious addition to any meal. Packed with essential nutrients, including protein, fiber, and vitamins, this dish supports your overall health and provides sustained energy throughout the day.
Allergy Advice
This recipe contains Peanuts. People with such allergies should avoid adding such ingredients or try to replace them with better choices.
Ingredients
2
1 cup Sprouted moth beans (mataki)
2 tbsp Oil
1 teaspoon Mustard seeds
1 teaspoon Cumin seeds
quarter teaspoon Asafoetida
6 pieces Curry leaves
1 piece Onion , Chopped
1 piece Tomato , Chopped
Salt as per taste
Turmeric powder as per taste
2 tbsp Chili powder
1 teaspoon Goda masala or garam masala
2 tbsp Peanut Powder
Coriander as per taste
Tips
To sprout moth beans, soak them in water overnight and then drain and leave them covered in a moist cloth for a day or two until they sprout.
For extra flavor, you can add ginger-garlic paste along with the onion.
Adjust the spice levels according to your preference.
Serve with steamed rice, chapati, or bread for a complete meal.
Directions
In a pan over medium heat, add 2 tablespoons of oil.
Once the oil is hot, add 1 teaspoon of mustard seeds, 1 teaspoon of cumin seeds, and 0.25 teaspoon of asafoetida (hing). Allow the spices to crackle.
Add 6 pieces of curry leaves and stir for a few seconds.
Add 1 chopped onion and sauté until it turns translucent.
Add 1 chopped tomato and salt to taste. Sauté until the tomato softens.
Add 0.5 teaspoon of turmeric powder, 2 tablespoons of red chili powder, and 1 teaspoon of goda masala or garam masala. Mix well and cook until the oil releases from the spices.
Add 1 cup of sprouted moth bean (mataki) and mix well with the spices.
Add a little water to the pan, cover it, and let the mataki cook for about 15-20 minutes or until it's tender.
Once the moth beans are cooked, add 2 tablespoons of peanut powder and mix well.
Finally, garnish with fresh coriander leaves and serve hot.
Notes
Moth beans are known for their anti-inflammatory properties and can help regulate blood sugar levels.
People with legume allergies should avoid this dish.
Those with kidney issues should limit their intake of legumes.
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