Matki Usal | Matki Recipe

User Reviews

4.9

36 reviews
Excellent
  • Prep Time

    15 mins

  • Cook Time

    15 mins

  • Total Time

    55 mins

  • Servings

    4

  • Calories

    260 kcal

  • Course

    Main Course

  • Cuisine

    Indian

Matki Usal | Matki Recipe

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

Servings
  • 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
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Instructions

Preparation

  1. Rinse the matki sprouts in water first once or twice. Drain the water and set sprouts aside.
  2. Chop the onions, tomatoes, garlic and ginger roughly.
  3. 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

  1. Heat oil in a pan. Crackle the mustard seeds first.
  2. Add the cumin and curry leaves. Fry until the cumin sizzles or changes color or becomes fragrant.
  3. Add the ground onion-tomato-ginger-garlic paste.
  4. Stir and sauté on medium-low heat until the oil starts to leave from the sides of the paste.
  5. Add the turmeric powder, red chilli powder and goda masala.
  6. Stir to combine very well and then add the sprouted matki/moth beans.
  7. Mix well and add water. Season with salt. Cover the pan with lid.
  8. On a medium-low to medium heat simmer the curry until the sprouted matki beans are tender and cooked well.
  9. If the liquids dry up then add some more water.
  10. The consistency of matki usal is neither thin not thick. So you can add water accordingly.
  11. Check the taste and add red chili powder, salt and goda masala if needed.
  12. Lastly, add coriander leaves and mix with the rest of the curry.
  13. Or you can garnish with coriander leaves.
  14. 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.

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Overall Rating

4.9

36 reviews
Excellent

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