Moth Bean Sabji (Mataki Usal)

Moth beans are rich in protein, fiber, and essential nutrients, aiding in digestion, promoting muscle growth, and boosting immunity.

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Image of Moth Bean Sabji (Mataki Usal) Recipe
25 Mins
Prep:10 Mins
Cook:15 Mins

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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Know more about Moth Bean Sabji (Mataki Usal)

A typical serving 1 cup of Moth Bean Sabji (Mataki Usal) (113 grams) contains approximately 140 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Moth Bean Sabji (Mataki Usal) depends on the ingredients and preparation method. On average, one serving 1 cup (113 grams) of Moth Bean Sabji (Mataki Usal) contains approximately 7.5 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Moth Bean Sabji (Mataki Usal)? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Moth Bean Sabji (Mataki Usal) depends on the recipe and serving size. On average, 1 cup of Moth Bean Sabji (Mataki Usal) (about 113 grams) contains approximately 7 grams of protein. If you're customizing your Moth Bean Sabji (Mataki Usal), consider adding ingredients with higher protein content.

The amount of sugar in an Moth Bean Sabji (Mataki Usal) varies depending on the recipe and serving size. On average, 1 cup (about 113 grams) contains about 2 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Moth Bean Sabji (Mataki Usal) depends on the serving size and the recipe used. On average, 1 cup (about 113 grams) contains about 15 grams of carbohydrates.

Moth Bean Sabji (Mataki Usal) contains approximately 4 grams of fiber in 1 cup (about 113 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Moth Bean Sabji (Mataki Usal) is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Moth Bean Sabji (Mataki Usal) with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Moth Bean Sabji (Mataki Usal) that’s perfect for any occasion!

Making a Moth Bean Sabji (Mataki Usal) typically takes around 25 Mins.

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