31 Dec Matki Usal
Moth Beans Usal, also known as Matki Usal, is a wholesome curry made using sprouted moth beans. It is a protein-rich, high-fiber dish that is light yet filling, making it ideal for everyday meals. The dish gets its characteristic flavor from onion, garlic, goda or garam masala, and a mild tempering. Matki usal is commonly served with bhakri, chapati, or steamed rice and is a popular choice in traditional vegetarian thalis.
Ingredients
1 cup dried moth beans (matki)
Water – for soaking & sprouting
2 tbsp oil
1 tsp mustard seeds
1 tsp cumin seeds
8–10 curry leaves
1 medium onion, tomato, finely chopped
1 tbsp ginger-garlic paste
1–2 green chilies, chopped
½ tsp turmeric powder
1 tsp red chili powder (adjust to taste)
1 tsp goda masala or garam masala
1 tsp coriander powder
Salt – to taste
1–1½ cups water (as needed)
2 tbsp chopped fresh coriander
Lemon juice – to taste (optional)
COOK TIME
35 minutes
CALORIES
210-230 kcal
PROTEIN
12-14 g
FIBER
7-8 g
CARBOHYDRATES
23-32 g
SERVES
4
Instructions
Soak & Sprout
Soak moth beans overnight. Drain and tie in a cloth or use sprout make jar , keep for 24–36 hours until well sprouted.
Prepare the Masala
Heat oil in a pan. Add cumin, hing ; let them splutter. Add curry leaves.
Sauté Aromatics
Add chopped onions,tomatoes and sauté till golden. Add ginger-garlic paste and green chilies; cook until raw smell disappears.
Add Spices
Add turmeric, red chili powder, coriander powder, and goda/garam masala. Mix well.
Add Matki
Add the sprouted moth beans along with cooking water. Adjust consistency with water.
Simmer
Cover and simmer for 25 minutes so the flavors blend well.
Finish & Garnish
Add chopped coriander and a dash of lemon juice. Serve hot with rice or bhakri and salad.
Video tutorial
Notes
🥗 Nutrition Information (Approx. per serving)
Nutrient Amount
Energy 210–230 kcal
Protein 12–14 g
Carbohydrates 30–32 g
Dietary Fiber 7–8 g
Fat 7–8 g
Iron 2.5–3 mg
Calcium 40–50 mg
Potassium 350–400 mg
✅ Health Benefits
High in plant protein and fiber
Supports gut health and digestion
Helps in blood sugar control
Naturally gluten-free and vegan
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