Metkut: A Soothing and Comfort Indian Spice Mix

Namaskar Mandali,
             The warm and slightly spicy flavors of metkut make a great addition to a number of
recipes. Metkut is one of the traditional, simple grounded lentils, grains and spices powder. It is healthy, nourishing and comfort food prepares in Maharashtrian households. It is perfect and soothing side dish when you are not feeling well when consumed with a dollop of ghee, metkut, and chapati or rice. The lentils, grains, spices release the fullness of their flavor when they are roasted and ground. The best thing about making metkut at home is that the fAlavor is far more fresh than store bought. This seasoning mix is a perfectly balanced combination of the flavor and taste. Prepared this best homemade metkut in just a few minutes. In Maharashtra, every household tend to make their own version, here is mine.
           If you've ever wondered how to prepare this nourishing metkut, then here is the easiest and simple recipe to prepare homemade, comforting and nurturing metkut.


How / with what to serve Metkut?

  • Metkut+Dal khichdi / plain rice: in a bowl mix yogurt 2 Tbsp, metkut 1 Tbsp and tempered this mixture with ½  Tsp veg.oil+cumin and mustard seeds ½ tsp each, few Curry leaves and a pinch of asafoetida and mix well. Serve with hot Dal khichdi.
  • Use as topping on bhel, upma or on any chat preparation.
  • Use in veg or non-veg frankie as a frankie masala.
  • Use in preparation of side dish like koshimbir, salads.
  • Use in preparation of curries: it will help to make curries more flavourful and thick, as it contains grains, lentils, and spices.
  • Use it as a rub for your favorite meat.
  • Use it as a coating for spiced nuts.

Preparation and Cooking Time: 10 Minutes.
Each serving of Metkut (1 Tbsp) has 40 Calories.

YouTube Video

Ingredients:

  • To Prepare Metkut:
    • Chana dal/split chickpeas ½ Cup
    • Rice ¼ Cup
    • Urad dal 3 Tbsp
    • Moong dal 3 Tbsp
    • Whole wheat flour 3 Tbsp
    • Coriander Powder 1 Tsp
    • Cumin Powder 1 Tsp
    • Mustard Seeds 1 Tsp
    • Turmeric 1 Tsp
    • Cinnamon powder ¼ tsp
    • Red chili powder 1 Tbsp
    • Dry ginger powder ¼ tsp
    • Salt 1 Tsp
  • To Serve/Temper Metkut:
    • Veg.oil ½ Tsp
    • Cumin seeds ½ Tsp
    • Mustard seeds ½ Tsp
    • Asafoetida 1 pinch
    • Curry Leaves 3-4

Instructions:

  • To Prepare Metkut:
    • Dry roast chana dal, rice, urad dal, moong dal, whole wheat flour and mustard seeds on medium to low flame for 2-3 minutes or until it becomes aromatic.
    • Let them cool and grind all ingredients together to make powder.
    • Sieve/strain grinded powder, and healthy, tasty metkut is ready to serve.
    • It tastes good when mixed with yogurt and tempered with mustard-cumin seeds, curry leaves, and asafoetida. Enjoy!!!
  • To Serve/Temper Metkut:
    • In a bowl mix yogurt 2 Tbsp, metkut 1 Tbsp and temper this mixture with ½ Tsp veg.oil+cumin and mustard seeds ½ tsp each, few Curry leaves and a pinch of asafoetida and mix well. Serve with hot
      Dal khichdi.

My Take:


  • Instead of red chili powder and cinnamon powder you can use dried red chilies and cinnamon sticks too.
  • Instead of coriander and cumin powder, you can use coriander and cumin seeds too.
  • The shelf life of Metkut: 3-4 weeks if stored in airtight container.


Dietary Comments

  • It makes 15 servings.
  •  Based on a 2000 calorie diet, per serving contains 40 calories, along with 7.68 g carbohydrates, 1.3 g dietary fiber, 0.38 g fats, and 2.22 g protein, along with iron 5.2 g, folate 6 g, magnesium 5.26 g and vitamin A 4.4 g.

Health Benefits of Metkut:

  • Metkut is low in calories and high in iron, folate and an excellent source of protein and dietary fiber.
  • It helps to prevent constipation and other digestive disorders like IBS.
  • It is an excellent source of protein for vegetarians and vegans.
  • Dietary fiber helps to reduce blood cholesterol levels and lower risk of heart disease.
  • Magnesium is a mineral used in building bones and muscles.
  • It helps to boost metabolism and help keep blood vessels healthy.
  • It has antioxidant properties that ease inflammation.


Eat Healthy, Stay Healthy!!!

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