Matki Usal (Sprouts curry)# Breakfast recipes

Matki is known as Moth bean in English. These are very small and brown color lentils. I made dry usal if you want you can add water to it, Usal goes well with chapattis, pav, or steamed rice. In Mumbai you can get easily matki usal with pav. It is one of the healthiest breakfast recipes. It is the good recipe to take in lunch box also. In lunch box it is better to take dry usal instead of gravy one.

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Main ingredient of Matki Usal (Sprouts curry) is Matki/ Moth beans

Moth beans are packed with proteins, fiber, calcium and other nutrients. Sprouts are loaded with antioxidants, Sprouts are the excellent source of vitamins and minerals; it helps to prevent from many diseases. Due to their high fiber content it enhances the digestibility. And the best thing with it, it is affordable too. These are rejuvenating food.

Health benefits of Matki Usal (Sprouts curry)

• Matki Usal (Sprouts curry) is Protein rich food.
• It is  rich in Dietary fibers. It helps a lot in weight reduction.
• It is rich in Iron and vitamin C. vitamin C helps to absorption of the iron in the body. Iron helps to improve the concentration.
• It contain good amount of calcium. Helps to strengthen the bones.
• It is rich in vitamins and minerals such as vitamin A, improves vision, Vitamin B, boost energy, vitamin C, boost immunity, copper, prevent thyroid disorder, phosphorus, decrease high Blood pressure.

Serving size-3
Cooking time -20 minutes

Ingredients

Sprouted Matki (moth beans) – 1 cup
Onion- 2 no (100g)
Tomato-2 no (150g)
Green chilli-4 no (6g)
Garlic paste-1 tsp
Ginger paste-1 tsp
Curry leaves-(7-10) leaves
Hing (asafetida) – a pinch
Grated fresh coconut-1 tbsp
Coriander leaves- 1 tbsp
Jeera (cumin seeds)-1/2 tsp
Turmeric-1/4 tsp
Coriander powder-1 tsp
Salt- as per taste
Oil-2 tsp

Method

1- Wash matki and soak it in plenty of water for 6-8 hours. Drain the water and cover soaked makti with cloth. If needed you can sprout it for one day to get longer sprouts. But wash sprout in between once or twice. So that it does not get greasy. Drain the all water and keep it in closed box. Once beans sprouted store it in airtight box in the refrigerator for 1-2 days.
2- Heat a pan add 2 tsp oil, add cumin seed. When it starts crackle add grated garlic and grated ginger. (In matki usal I usually prefers grated ginger and garlic instead of ginger garlic paste.)
Fry it until the raw aroma disappears.

3- Then add curry leaves, chopped green chili and hing. Fry it.

4- Add finely chopped onion to it. Fry it until onion become light golden color.

5- Add chopped tomatoes, coriander powder, turmeric and salt to it.Mix it. Cook it. Until tomato get soft.

6- Then add sprouts to it mix well, add ¼ cup of water. Cover it and cook it for 10 minutes. Cook in slow flame only. At last add grated coconut, fry it. For a while.

7- Garnish with coriander leaves.
8- While serving add lemon juice to it. It enhances the taste of Usal.

Nutritional Information of Matki Usal (Sprouts curry) recipe

Energy kCal- 483.0,
Protein, gm-20.9,
Carbohydrates, gm-59.7,
Fat, gm-17.8,
Dietary Fiber, gm-7.2,
Vitamin A, mcg-1732.2,
Vitamin B1, mg-0.6,
Vitamin B2, mg-0.3,
Vitamin B3, mg-3.1 ,
Vitamin B6, mg-0.0,
Vitamin B9 Folic Acid, mcg-49.4,
Vitamin B12, mcg-0.0 ,
Vitamin C, mg-72.2,
Vitamin D, mcg-0.0,
Vitamin E, mg-0.8,
Vitamin K, mcg-46.0,
Calcium, mg-333.5,
Phosphorus, mg-370.8.0,
Iron, mg-19.3,
Magnesium, mg-236.9,
Copper, mcg-957.7,
Manganese, mg-1.0,
Molybdenum, mcg-172.0,
Zinc, mg-1.7,
Chromium, mcg-34.0,
Selenium, mcg-0.0,
Omega 3, mg-0.0,
Omega 6, mg-5850.0

Post Author: Diet kundali

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