Beans are a good source of plant-based protein, and sprouting them increases their nutritional value even more. Sprouts are good for improving digestion, immunity, and fighting cancer, and these are just some of the few health benefits provided by sprouts. I like using sprouted moong (green gram) and matki (moth beans) in my food. It requires some planning as you need to soak the beans and then keep them for sprouting but the taste and health benefits are worth the effort. I like this simple sprouted matki recipe, which I use to supplement the sabzi-roti we’re having. If we are not having cooked sabzi then I make some koshimbir (salad) to fill up the veggie quota.
Most of the dishes in my house need 2 to 3 variations to appeal to everyone’s palate, but this sprouted matki recipe everyone likes as is, even Devansh. And other than the planning required for sprouting the matki there’s not much effort needed, making it ideal as a lunchbox accompaniment with roti. You can keep the matki for cooking while you’re making rotis; there’s no cutting and sorting required as is the case with vegetables. Sometimes I give this to hubby to carry in his lunchbox; he has it just like that as a breakfast. As of now I don’t need to give Devansh roti-wala tiffin. But when I do, I will be using this recipe quite often I am guessing. 🙂
Sprouting matki (moth beans) increases its nutritional value. Try this simple matki recipe as roti's accompaniment or as a healthy snack/breakfast.
- One and a half cup sprouted matki / math (moth beans)
- 1 tsp cumin seeds (jeera)
- 1 tsp jeera powder (powdered cumin seeds)
- 1 tsp dhania powder (powdered coriander seeds)
- 1 tsp red chili powder (you can add more if you want to make matki spicy)
- 1/4th tsp asafoetida (hing)
- 1/4th tsp turmeric powder (haldi)
- 2 tbsp chopped coriander
- 1 tbsp oil
- Heat a kadai (pan), add oil, and then add cumin seeds when the oil heats up.
- When cumin seeds splutter, add haldi and hing.
- Add sprouted matki and salt, and sauté for half a minute.
- Add dhania and jeera powder, red chili powder, sauté for a minute or two, and then cover the pan.
- Cook on low flame for 12-15 minutes till the matki gets cooked properly and tender enough to chew. (*See note below.)
- Add chopped coriander and mix properly.
- Sauté for a minute and then turn off heat. (This matki can be had with chapati or even just by itself as a healthy snack/breakfast.)
- To sprout matki, soak it in water for 6-7 hours. (Soak it a bit longer in winter.) Drain off water and keep it covered for at least 8-10 hours. Some people wrap the matki in wet cloth to aid sprouting. I keep it covered in a steel vessel. I just mix up the matki by gently tossing the vessel a couple of times while I've kept it for sprouting.
- *If you're making this matki for kids or old people, who may require more effort to chew, make sure you cook it till it is sufficiently tender. You can add some water (as little as possible, 1 tbsp should suffice) while it's cooking.