Moth Beans Stir Fry / Mataki Usal

Hello Foodies,
          The addition of pulses like the moth, moong, masoor, in your everyday diet is a wonderful
idea most especially if your daily activities are strenuous. Moth Beans are low in calories, have fiber and B vitamins, and deliver a boost of vitamins C and K. They’re filled with fiber and are fat-free, especially the mung bean version, which is why they’re a filling, healthy option. Enjoy them with any salad or sandwich, or try them with your favorite flatbread. Being rich in protein, moth beans are good at building muscles and providing energy. Moth beans yield a good amount of magnesium, calcium, potassium, phosphorus, manganese, iron, copper, sodium and zinc.

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Ingredients :

  1. Matki, sprouted moth beans, 1 Cup
  2. Onion 1 medium, chopped
  3. Tomato 1 small, chopped
  4. Garlic 3 cloves, crushed
  5. Red Chilli Powder 1 Tbsp
  6. Goda Masala 1 Tsp
  7. Turmeric powder 1 Tsp
  8. Salt 1 Tsp
  9. Cumin seeds 1 Tsp
  10. Mustard seeds 1 Tsp
  11. Curry leaves 10-12
  12. Coriander leaves 2 Tbsp
  13. Veg.Oil 2 Tsp
  14. Water as needed 

Instructions :

  1. Heat Veg.oil in a kadhai and splutter cumin and mustard seeds and curry leaves.
  2. Now add garlic and chopped onion and cook until it becomes translucent.
  3. Add tomatoes, red chili powder, goda masala, turmeric powder, and salt and mix well.
  4. Now add ¼ cup of water and sprouted moth beans and stir well.
  5. Cover and cook for 6-7 minutes or until moth beans cook well.
  6. Garnish with coriander leaves and matakichi usal is ready to serve. Enjoy!!! 

Dietary Comment :

Based on a 2000 calorie diet. It makes 4 servings.
Per serving contains 140 calories, along with carbohydrates - 22 g, fats - 4 g, proteins - 7 g

Health Benefits of sprouted moth beans stir fry :

  1. Bone Health: Calcium and Phosphorus present in moth beans helps in making the bones stronger and preventing osteoporosis from striking.
  2. Weight loss: Being high in protein, moth beans are perfect for weight loss diets, because they help in increasing muscle mass, which causes the burning of a lot of calories all the time.
  3. Moth beans are loaded with fiber, helps to promote regular bowel movement.
  4. Moth beans also lower the risk of high blood pressure, high cholesterol, and heart disease.
  5. Boosts up the immune system and helps in the growth and development of the body.
Good Time To Eat :
            It's good to eat moth beans stir fry or matkichi Usal for breakfast, lunch, and dinner.

Eat Healthy, Stay Healthy!!!

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