Matki Usal | Healthy Matki Sabzi Recipe | Protien-Rich Indian Sprouts Curry
Matki usal in English translates to Moth Bean Curry. This is a nutritious curry recipe made using sprouted matki (moth beans) simmered in coconut-based gravy.This curry is also called matki dal and is a staple food in every Maharashtrian household.This is a vegan, high in protein, diabetic-friendly easy curry recipe.
Ingredients
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
Instructions
- 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.
Video
Notes
Instead of using moth beans (matki), you can use green mung beans (green moong dal) or any other sprouts of your choice.
Adjust the amount of red chilli powder as per your preference.
You can skip adding the coconut masala altogher and instead use only onions along with spices.
The leftover matki usal makes a perfect misal by adding raw onions, boiled potatoes and farsan with a generous squeeze of lemon.