Matki usal in English translates to Moth Bean Curry. This nutritious curry recipe is made using sprouted matki (moth beans) simmered in coconut-based gravy.
This curry is also calledย matki dalย and is a staple food in every Maharashtrian household.
This is aย vegan, high in protein,ย keto-friendly, diabetic-friendlyย easyย curry recipe.
About Matki Usal (Matki Dal)
Matki usal is a very popular Maharashtrian curry recipe often served as a main course dish with chapati, phulka, poori or bhakri.
This is a simple everyday kind of curry that you will often find in many restaurants served with poori or roti.
The preparation of matki usal varies from region to region.
Though the usal version is quite popular in Maharashtra, you will also come across Punjabi-style matki dal made with onion-tomato-based gravy which is mainly prepared in northern parts of India.
In the southern parts, use of coconut along with tamarind is very prominent.
This matki usal is also used in makingย Misalย which is a popular Maharastrian snack that is usually paired with pav (Indian bread). The dish is popularly referred to asย Misal pav.
In Maharashtrian household, you will often find matki usal deliberately made in huge quantities so that the leftover usal can instantly be transformed into misal by adding farsan (Indian crispies), boiled potatoes and raw onions with a generous squeeze of lemon juice.
Not only is this matki usal (moth bean curry) delicious but itโs also low in calories and high in protein making it the perfect meal option for a plant-based diet.
Making matki usal needs a bit of pre-planning beforehand as we need to sprout the moth beans. Sprouting matki is optional but it increases the nutritional value of this dish and adds more taste and texture to the curry.
Also sprouting this legume helps to digest it easily and avoids bloating.
Matki ( Moth Beans) contain a good amount of calcium, phosphorous, and zinc. It helps strengthen our immunity. Hence almost every fortnight we make a point to include this healthy legume in our diet.
Matki is one of the best sources of protein-rich legumes for vegetarians, vegans and plant-based diets.
This delicious, protein-packed curry is low in the glycemic index making it a diabetic-friendly dish.
At home, we make many versions of this usal likeย authentic Maharashtrian style Matki Chi Usalย which is made using Goda Masala, dry version matki usal using onion and tomatoes and this coconut based Matki usal.
We also makeย matki pakode (Sprout fritters)ย which makes a perfect evening snack with a cup of hot adrak chai (ginger tea).
Instead of making a curry version, this matki usal can also be made dry or semi-dry which is apt for packing into a lunch box along with chapati or any bread of your choice.
This one-pot dish can be made on stove top, pressure cooker or even in an instant pot.
Including legumes such as matki (moth beans) in everyday meals is a great way to get your daily intake of necessary nutrients.
To make any pluses or legumes the main step is to soak them in water overnight or at least for 4-5 hours before cooking them.
This helps in getting rid of bloating when consumed and helps legumes cook faster.
For matki (moth beans) to sprout, we need to soak them in water for about 8 hours or overnight. Then drain all the water, and keep them aside covered in a dark cloth for 2-3 days and allow them to sprout.
Once the matki is sprouted, you can make the usal immediately or you can store the sprouted matki in a container with a lid in the refrigerator and use it within 3-4 days.
Checkout โ How to Sprout Matki (Moth Beans)
Recipe Video
ingredients
Matki (Moth Beans) โย To make this matki usal / moth beans curry, you can either sprout the beans or use it without sprouting. I like to sprout the matki beans as it increases the nutritional value of the dish and gives a nice texture to the curry.
Vaatan (Coconut Paste) โย A basic masala paste is used in making this matki chi usal. For that, we will need 3 tablespoons of desiccated coconut or dry coconut along with cumin & coriander seeds, ginger & garlic and a handful of coriander leaves.
We need to blend these ingredients to a coarse paste without using water.
Onions โย We will need one large onion finely chopped. You can also use tomatoes in making this curry. I do not like to use tomatoes hence I have avoided it.
Spices & Herbs โย Basic pantry staples like red chilli powder, turmeric powder, coriander powder & garam masala powder are added to enhance the taste of this matki usal.
Seasoning โย Salt and a teaspoon of gul (jaggery) is used to season this usal. You can use sugar instead of jaggery. Adding sweetner is optional but it balance out the taste of the curry.
Oil โย I have used sunflower oil to make this curry.
Variations
For theย satvik option,ย matki usal you can skip adding onions and garlic.
You can skip adding the coconut paste and make a simple matki usal instead. I have shared the recipe forย simple matki usal without coconut paste. Check here.
You can make this curry using other legumes/beans such as green moong dal (mung beans), kala chana ( black chickpeas), chavali (black eyed peas).
Serving Suggestions
This vegan protein-rich moth bean curry pairs best with chapati, bhakri or poori. This can also be had with any white bread & brown bread.
You can serve this matki usal as a side dish with dal rice too. Makes a perfect meal for lunch and dinner.
Storage Options
This matki usal stays good for about a week in the refrigerator. Reheat before serving.
Related Recipes
Dry Matki Sabzi For Tiffin Box
More Legumes Recipes
Green Moong Dal Curry (Mung Beans),ย Chole Masala (Chickpea Curry),ย Valache Birde,ย Chana Masala (Black Chickpea Curry),ย Kala Vatana Usal (Black Peas Curry),ย Chavali Usal (Black Eyed Peas Curry),ย Masoor Dal Curry (Whole Brown Lentil Curry), Dalimbi Usal
How to make Matki Usal Recipe (Matki Ki Sabzi)
Note:
Instead of using moth beans (matki), you can use green mung beasn (green moong dal) or any other sprouts of your choice.ย
Adjust the amount of red chilli powder as per your preference.ย
You can skip adding the coconut masala altogher and instead use only onions along with spices.ย
The leftover matki usal makes a perfect misal by adding raw onions, boiled potatoes and farsan with a generous squeeze of lemon.
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Recipe Card
Matki Usal | Healthy Matki Sabzi Recipe | Protien-Rich Indian Sprouts Curry
Ingredientsย ย
For Vaatan (Coconut Paste)
- 3 tablespoons Desicated Cocomut (or Dry Coconut)
- 1 teaspoon Cumin Seeds
- 1 teaspoon Coriander Seeds
- 4-5 Garlic Cloves
- 1 inch Ginger
- Handful Coriander Leaves (Cilantro)
For Matki Usal (Curry)
- 2 cups Sprouted Matki (Moth Beans)
- 1 Onion, finely chopped
- 2 teaspoons Red Chilli Powder
- 1/2 teaspoon Turmeric Powder
- 1 teaspoon Coriander Powder
- 1 teaspoon Garam Masala Powder
- 1 teaspoon Gul (Jaggery) OR Sugar
- Salt to taste
- Coriander Leaves, to garnish
- 2 tablespoons Oil
Instructionsย
- In a blender, add 3 tbsp desiccated coconut or dry coconut along with a teaspoon of cumin & coriander seeds.
- Add 4-5 garlic pods along with an inch of ginger and a handful of coriander leaves.
- Blend this to a coarse paste without adding water. Keep this masala aside.
- Heat oil in a pan, add mustard seeds and let them crackle.
- Add one large finely chopped onion and saute for 3-4 minutes.
- Add grounded coconut paste.
- Cook this coconut paste along with onions.
- Add 1/4th cup water to prevent coconut masala from burning.
- Cook till the oil separates from the masala.
- Let's add spices, turmeric powder, red chilli powder, coriander powder and garam masala powder.
- Mix the spices with the coconut masala and cook till oil separates from the edges. Keep on stirring occasionally.
- Add the sprouted matki (moth beans) and gently mix so that the beans are nicely covered in the coconut masala.
- Add hot boiling water to matki for the gravy. I have used 3 cups of water here. Adjust gravy as per your preference.
- Add salt to taste and a teaspoon of jaggery (gul) or sugar. Adding sugar balances the taste of the curry. You can skip if you do not like.
- Cover and cook matki (moth beans) till they soften. Do not overcook.
- Lastly, add finely chopped coriander leaves (cilantro).
- Delicious protein-rich Matki Chi Usal / Matki Dal (Moth Beans Curry) is ready to serve.
- Serve warm with roti, phulka or any bread. It tastes delicious with steamed rice too.
