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.
- 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:
- Sprouting beans is a very easy process but it takes almost 24 hours to complete. So planning is the essential key.
- 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.
- After that, drain out the water and leave the moth beans for another 8 hours.
- At the end you will notice that the seeds have began to sprout. You can leave it longer if you want longer sprouts.
- 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.
- Heat the oil to medium in a saucepan.
- Temper with mustard seeds and hing. Let the seeds crackle.
- Add in the chopped onions, green chili and curry leaves and saute till onions are pink.
- Add in the tomatoes with the rest of the spice powders.
- Add the sprouted moth beans/matki and about 1/2 cup of water.
- Flavor with salt. Cover and cook till the beans are cooked. You want the beans to be slightly crunchy.
- Lastly add the sugar and some of the cilantro. Mix well.
- 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.