
Matki Usal | Matki Recipe
User Reviews
4.9
36 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
55 mins
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Servings
4
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Calories
260 kcal
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Course
Main Course
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Cuisine
Indian

Matki Usal | Matki Recipe
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This Matki Usal is a spiced and tasty Maharashtrian style Matki Recipe featuring matki sprouts a.k.a sprouted moth beans. Also made with typical regional spices, this curry is vegan and a must try. It makes for a delicious as well as nutritious and filling meal when paired with roti, bhakri, poli or steamed rice.
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Ingredients
- 200 grams sprouted moth beans (matki sprouts) or about 2 to 2.5 cups
- ½ cup onions - roughly chopped & heaped
- 1.25 cups tomatoes - roughly chopped, 100 grams
- 4 to 5 garlic cloves small to medium-sized, roughly chopped
- 1 inch ginger - peeled & roughly chopped
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- 6 to 7 curry leaves
- 1 teaspoon kashmiri chilli powder or ½ teaspoon any other red chili powder
- ¼ to ½ teaspoon turmeric powder
- 3 to 4 teaspoon Goda Masala or add as required
- 2 tablespoons Coriander leaves - chopped
- 2 to 2.5 cups water or add as required
- 2 tablespoons oil
- salt as required
Instructions
Preparation
- Rinse the matki sprouts in water first once or twice. Drain the water and set sprouts aside.
- Chop the onions, tomatoes, garlic and ginger roughly.
- Blend the onions, tomatoes, garlic and ginger to fine and smooth paste in a grinder or blender. There is no need to add water while grinding as the juice from the tomatoes is enough.
Making matki usal
- Heat oil in a pan. Crackle the mustard seeds first.
- Add the cumin and curry leaves. Fry until the cumin sizzles or changes color or becomes fragrant.
- Add the ground onion-tomato-ginger-garlic paste.
- Stir and sauté on medium-low heat until the oil starts to leave from the sides of the paste.
- Add the turmeric powder, red chilli powder and goda masala.
- Stir to combine very well and then add the sprouted matki/moth beans.
- Mix well and add water. Season with salt. Cover the pan with lid.
- On a medium-low to medium heat simmer the curry until the sprouted matki beans are tender and cooked well.
- If the liquids dry up then add some more water.
- The consistency of matki usal is neither thin not thick. So you can add water accordingly.
- Check the taste and add red chili powder, salt and goda masala if needed.
- Lastly, add coriander leaves and mix with the rest of the curry.
- Or you can garnish with coriander leaves.
- Serve matki usal hot with roti, bhakri, poli, paratha or bread. It can also be served with rice.
Notes
- Make sure that the matki sprouts are fresh and do not have an unpleasant odor.
- Rinse the matki sprouts in water a few times before adding it to the curry base.
- The consistency of the matki usal can be adjusted by adding less or more water.
- For a spicier curry, add green chillies and increase the amount of red chilli powder.
Nutrition Information
Show Details
Calories
260kcal
(13%)
Carbohydrates
34g
(11%)
Protein
13g
(26%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
6g
Sodium
616mg
(26%)
Potassium
724mg
(21%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
604IU
(12%)
Vitamin B1 (Thiamine)
0.3mg
Vitamin B2 (Riboflavin)
0.1mg
Vitamin B3 (Niacin)
18mg
Vitamin B6
0.1mg
Vitamin C
40mg
(44%)
Vitamin E
3mg
Vitamin K
5µg
Calcium
131mg
(13%)
Vitamin B9 (Folate)
188µg
Iron
5mg
(28%)
Magnesium
126mg
Phosphorus
144mg
Zinc
0.2mg
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 260 kcal
% Daily Value*
Calories | 260kcal | 13% |
Carbohydrates | 34g | 11% |
Protein | 13g | 26% |
Fat | 8g | 12% |
Saturated Fat | 1g | 5% |
Polyunsaturated Fat | 0.4g | 2% |
Monounsaturated Fat | 6g | 30% |
Sodium | 616mg | 26% |
Potassium | 724mg | 15% |
Fiber | 2g | 8% |
Sugar | 2g | 4% |
Vitamin A | 604IU | 12% |
Vitamin B1 (Thiamine) | 0.3mg | |
Vitamin B2 (Riboflavin) | 0.1mg | |
Vitamin B3 (Niacin) | 18mg | |
Vitamin B6 | 0.1mg | |
Vitamin C | 40mg | 44% |
Vitamin E | 3mg | |
Vitamin K | 5µg | |
Calcium | 131mg | 13% |
Vitamin B9 (Folate) | 188µg | |
Iron | 5mg | 28% |
Magnesium | 126mg | 32% |
Phosphorus | 144mg | |
Zinc | 0.2mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
36 reviews
Excellent
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