ABOUT
Moth whole and protein rich seeds and are good sources of fiber and so it prevents one from constipation. It promotes regularity and eradicate toxins present in gut.It has high antioxidant levels which reduce the risk of catching infections. It is a rich source of magnesium, fibre and potassium which helps reduce blood pressure.It is also considered to lower cholesterol levels.Moth beans are a great source of protein which is essential to build as well as repair muscles.
The earthy aroma, crunchy texture and subtly sweet taste of matki dal or moth beans make it an extensively enjoyed ingredient in the cuisine of the Western Indian state of Maharashtra.These tiny oblong beans resemble green gram/moong dal in shape, but vary in colour bearing a medium brown hue. They possess vast reserves of proteins, essential amino acids leucine, isoleucine, lysine, in addition to vitamin B1, vitamin B9 or folate, fibers, potassium, iron, with negligible amounts of fats, immensely benefitting overall wellness.
NUTRITIONAL FACTS (100 G OF EDIBLE PORTION)
| Energy (kcal) | Carbohydrate (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 343 | 62 | 23 | 1.6 |
HEALTH BENEFITS
- Rich source of vitamins and minerals
- One of the best sources of plant-based proteins
- Good source of potassium, magnesium and dietary fibre
- The dietary fibre contributes to normal bowel function
RECIPE AND NUTRITIONAL VALUE
Moth bean Masala
Ingredients
- 1 cup of Moth beans (Soaked in water overnight)
- 1 tsp Mustard Seeds
- 2 tbsp Oil
- 1 tsp Ginger Garlic Paste
- 2 Onions (Finely chopped)
- 1 Green chillies (Chopped)
- 1 tsp Red chilli powder
- ½ tsp Turmeric Powder
- 1 tsp Cumin seeds powder
- 1 tsp grated jaggery
- 100 g of tomatoes (Chopped)
- 1 tsp Garam Masala
- Chopped Coriander Leaves to garnish
- Salt for taste
Nutritional Info
This information is per serving.
-
Calories
360 Kcal
-
Carbohydrates
59 gm
-
Protein
17 gm
-
Fat
9 gm
Method
Step 1
Heat oil in a pan. Add mustard seeds and let it to splutter. After that add green chillies, ginger garlic paste and fry it for few seconds.
Step 2
Add onions and sauté until it becomes lightly browned. Add cumin, turmeric and red chilli powder. Combine well.
Step 3
Add garam masala, salt, jaggery and tomatoes. Fry until the oil separates.
Step 4
Drain Moth beans and add it to this paste. Add water covering this mixture and combine well. Boil and cook for 20 minutes by covering or until the Moth Beans are cooked completely.
Step 5
Garnish by using coriander leaves. Serve it hot.
REFERENCE
https://tatanutrikorner.com/blogs/our-products/matki-sprouting-goodness
Nutritive value of Indian food by C. Gopalan
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