There is nothing like eating healthy, tasty food rolled into one dish. But with fast-paced lives and hectic work schedules, it is difficult to take time out and plan and cook a healthy meal. But there are quick and easy healthy meal options, such as one of Maharashtra's staple dishes, Matki Usal or moth or mat beans dry curry. This crunchy, spicy, and nutritious preparation is healthy and satiating and can be eaten either as part of a meal or as a snack.
The dish is cooked with either whole or sprouted moth or mat beans, which is spiced with green chillis, ginger, garlic,and coriander paste, cooked with tomatoes, and onions, tempered with spices and flavoured with a little bit of turmeric, hing, and chatpata niger seeds powder. This dish is eaten at least once a week in Maharashtrian households.
The preparation of Matki Usal differs from person to person, depending on the ingredients used. You can also add fresh coconut, lemon or peanuts to the dish. Also, Matki Usal can either be cooked dry or as a semi-gravy. You need to ensure that the moth beans should be soaked in water for at least six hours before it is cooked. But once it is soaked well, it cooks quickly. So, it doesn't take much time to prepare the curry. Matki Usal is either savoured as a side dish, on its own as a salad, or eaten with chapati and dal for a simple meal.
Health benefits of moth beans
Also known as dew beans and Turkish gram, the oblong-shaped moth beans are native to India and are considered extremely healthy. It is rich in dietary fibre and is a good source of potassium magnesium, manganese, thiamin, riboflavin, niacin, folate, phosphorus, and zinc, among others.
Here is a recipe for Matki Usal:
Ingredients
- 1 cup matki sprouts or moth beans
- 1 onion
- 1 tomato
- 4-5 garlic cloves
- 4 green chilis
- ½ ginger
- Coriander leaves
- Mustard seeds
- Cumin seeds
- Refined oil
- Curry leaves
- Niger seeds powder
Method:
- Wash the moth beans well and soak them in water
- Drain the moth beans and bound tightly in a cotton cloth for 8 hours
- In a mixie, put green chilies, garlic cloves, ginger, coriander leaves, and one teaspoon salt, and make a paste
- Chop the onions into small pieces
- Chop the tomatoes into small pieces
- In a pan, heat oil and put 1 teaspoon mustard seeds and allow it to splutter, add cumin seeds and curry leaves and stir
- Add the chopped onions, and saute till the onions turn translucent
- Add the chopped tomatoes and stir a bit
- Add turmeric powder and the green chili, garlic, ginger, and coriander leaves paste, and combine well
- Add the moth beans, add salt to taste, and stir
- Put a little bit of water and let it cook for a few minutes, stir well, and add one tablespoon niger seeds powder, and stir some more
- Take off from the fire
- Serve hot
Savour Matki Usal with soft chapatis or misal pav or it can also be eaten by itself.
