Matki Cha Usal | Healthy & Nutritious Moth Bean Stir Fry

Matki Chi Usal is a famous Maharashtrian dish. Its usually eaten for breakfast and it tastes wonderful. Moth Bean or matki bean or dew gram is high in protein and we make it quite often at home.

In order to make this dish, you need to plan ahead as it requires sprouting the Matki (Moth) first which usually takes around 2 days. I usually soak them over the weekend, drain the water and allow them to sprout (2 days). Once done, I use it the same day or refrigerate them to use within a day or two.

Sprouting whole grains reduces the amount of starch they contain and boosts their nutritional value. Also, sprouting makes it easier for our body to absorb all the nutrients.

Here is the sprouting process which can be followed for any bean/legume:

• Soak the beans for at least 8 hours or overnight.
• Drain the water and pat it dry. (This avoids bacterial formation)
• You can either let it sit in the colander covered, for 24 to 48 hours in a dark place or tie them in a cloth and leave them for 24 to 48 hours.
• If using cloth, wash it clean and drain all the water. The cloth should be moist but not too wet.
• Spread the sprouts in the cloth and bring them together in the center and tie a knot and let it sit in the colander. I prefer this method in the summer to prevent the beans from drying out.
• Alternatively there are sprout makers available in the market which you can purchase.
• After a day or two, remove the beans from the cloth, and you can store it in an air tight container and refrigerate them.

Goda Masala is a popular spice powder used in Maharashtrian cooking is added to this Usal. But if you don't have Goda Masala, you can also add Garam Masala if you don't have Goda Masala. Its not authentic but still tastes awesome. Goda Masala along with other spices contains coconut so if you are using it for the first time, add little to see if you like the taste. If you are not using Goda Masala, store it in the freezer. Its stays good upto a year. 

Serves - 4

Ingredients: 
2 cups moth bean, soaked, sprouted,
1 large onion, finely chopped,
2 green chillies, finely chopped,
8-10 curry leaves,
3 tbsp oil,
1 tsp mustard seeds,
1 tsp red chilly powder,
1 tsp turmeric powder, 
1 tbsp goda masala,

1 tsp jaggery,

Salt as per taste,
Fresh grated coconut and coriander,

Method:

1. In a kadhai, heat oil. Add the mustard seeds.
2. Once it crackles, add the curry leaves and green chillies. Stir for a minute and add the chopped onions. Stir until the onions turn golden brown.
3. Add the moth bean sprouts and stir evenly. 
4. Add turmeric powder, red chilly powder, goda masala, jaggery, 2 tbsp fresh coconut, and salt as per taste.
5. To make this a dry usal for breakfast, add 1/2 cup water, cover with a lid and allow it to cook in sim for 7-8 mins. If you are making this as a side curry dish, add more water based on the consistency you want.
6. Once cooked, turn off the flame and add fresh coriander.
7. Garnish with fresh coconut and coriander and serve hot with onions and lemon on the side.

The curry version of this can be eaten with phulkas or steamed rice and dal. Moth beans are an excellent source of proteins, minerals and vitamins. Due to the high content of protein and calcium, it could be a perfect diet.

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thefitdotme