Sprouted Mothbean Stirfry/Matki Usal



Moth beans Stir fry or Matki Usal is an easy and yummy way for vegetarians to get proteins. Sprouting beans requires planning but are a great source of live enzymes, vitamins and minerals. Usal is an easy stir fry usually made in the Western State of Maharashtra, India.

 Matki Usal/ Moth Bean Stir fry is a dry dish which is usually eaten with chapati/ flatbread for a complete vegetarian meal. I love to also have it as a protein snack by itself.
Ingredients:
  • 1 cup sprouted moth beans/matki
  • 1 medium onion, finely chopped
  • 1 tomato, chopped
  • 1 sprig fresh curry leaves
  • 1 teaspoon mustard seeds
  • 1/4  teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • 1/8th teaspoon Asafoetida powder /Hing
  • 1 green chili, chopped
  • 1 teaspoon sugar
  • salt to taste 
  • chopped cilantro for garnish
  • 1 tablespoon oil


How to Sprout Moth beans/ Matki:
  1. Sprouting beans is a very easy process but it takes almost 24 hours to complete. So planning is the essential key.
  2. Wash the moth beans well. Soak them in a large container with lots of water for at least 8 hours. The beans will swell in size.
  3. After that, drain out the water and leave the moth beans for another 8 hours.
  4. At the end you will notice that the seeds have began to sprout. You can leave it longer if you want longer sprouts.
  5. I typically soak the beans the previous morning. At night, I drain the water and let it germinate overnight. Next morning the sprouted moth beans are ready for preparation.

 Directions:
  1. Heat the oil to medium in a saucepan.
  2. Temper with mustard seeds and hing. Let the seeds crackle.
  3. Add in the chopped onions, green chili and curry leaves and saute till onions are pink.
  4. Add in the tomatoes with the rest of the spice powders.
  5. Add the sprouted moth beans/matki and about 1/2 cup of water.
  6. Flavor with salt. Cover and cook till the beans are cooked. You want the beans to be slightly crunchy.
  7. Lastly add the sugar and some of the cilantro. Mix well.
  8. Serve hot garnished with more cilantro. 
Misal is a soupier, spicier version of usal garnished with various condiments. Served usually with pau/ dinner rolls. Its a favorite snack or small meal within the state of Maharashtra.

To make Misal, I usually add more water and masala powder to a regular usal. And serve it in large bowls, topped with yogurt, chopped onions and cilantro, a squeeze of lime wedge and some farsan/ sev (fried gram flour noodles) for crunch.


 

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