Moth Beans Benefits, How to Sprout and Recipe

If you have tried misal pav and loved it, this article will surely surprise you. Today, we will discuss and explore the main ingredient of this fantastic culinary recipe – moth beans.

This bean is the most underrated and inexpensive one, offering numerous benefits. These little legumes are incredibly healthy, offering many advantages over their unassuming appearance.

Moth or matki, known in India, is a flexible addition to your culinary arsenal, offering many benefits such as heart health promotion and a nutritional staple high in protein.

These beautiful legumes are the unsung heroes of a well-balanced diet bursting with flavour and nutrition.

Come on a gastronomic journey as we reveal the inventive and distinctive ways these beans can enhance your meal and improve your health.

A delicious mix of taste and wellness awaits you in every bite! And misal pav is not the only thing you can prepare from this versatile bean. Wait to explore more.

What is Matki or Moth Dal?

Matki, moth, or mat bean, a brown-tan-coloured legume, is a common ingredient in Indian cuisine. It is oblong shaped, rich in protein and is a perfect diet for vegetarians. This legume is very easy to cook and readily available in almost every grocery store in India.

How to Buy and Store Matki Dal?

Like any dal, even moth beans should be checked before buying. You should see no debris, cracks, or insects that can spoil them. When storing, you can keep them in an airtight container, and they will remain good for a couple of months.

Nutritional Profile of Moth Beans

Here is the nutritional value offered by these fantastic beans in 100 grams of serving ^[1]:

Health Benefits of Moth Beans/Matki

Mat bean is considered a superfood that is loaded with various nutrients. Below are some health benefits of adding it to your diet.

#1. Builds Immunity

Mat or moth are full of nutrients, minerals, and essential vitamins, all needed for a strong immunity. They are also loaded with antioxidant and phenolic content, and if eaten regularly, they can build a robust immune system ^[2].

#2. Weight Management

Weight management is the most popular thing with people these days. If you are also looking for good weight-loss food ingredients, matki should be on your list.

These beans are loaded with fibre and zinc that aid in weight loss ^[3]. If you wish to understand the fibre percentage in any moth recipe, check it out on My Meal Plan by Aashirvaad Atta.

You can even include Aashirvaad’s Multigrain Atta which is loaded with the goodness of six whole grains for a complete fibrous meal.

#3. Maintains Blood Sugar Levels

Elevated blood glucose levels typify diabetes, a metabolic disease. The breakdown of starch and carbs is aided by the enzyme glucosease, which raises blood glucose levels.

When this enzyme is inhibited, blood glucose is decreased. Here, moth beans can be an excellent addition for diabetic people.

The polyphenols in matki bind to the alpha-glucosidase enzyme, stopping blood glucose from rising. This suggests that eating matki could aid in managing diabetes ^[4].

#4. Muscle and Bone Health

This is important for everyone involved in bodybuilding or muscle building. Matki will significantly add to your diet if muscle-building is your top priority.

It is because of the presence of high protein, zinc and fibre that aids in muscle building. Moreover, it also contains vitamin B & is rich in calcium, which is needed for the overall functioning of the human body ^[5].

#5. Control Cholesterol

This ingredient can be of significant importance for people with heart issues. Adding moth beans to your diet can help you manage and control your blood pressure and cholesterol levels ^[6].

#6. Skin Health

Do you know these magical beans can help you have radiant and glowing skin? Surprised. Nobody looks at legumes and beans to give them healthy and good-looking skin.

However, these beans can penetrate deeply into your skin and prevent it from ageing. So, leaving you with beautiful and smooth skin ^[7]. The sprouted form of matki may be amazing for the skin, has more enzymes, and adds vitamins and minerals to its value.

This legume also reduces skin irritation, and the high iron content helps properly circulate oxygen needed for glowing and radiant skin. The nutrients in this bean can also help remove and reduce acne, sunburn and tanning.

#7. Digestive Health

Digestive health is becoming a significant issue with people because of the stressful work environment and unhealthy eating habits. These issues can be problems with stool, constipation, and overall digestive health.

If you face these issues often, it is time to include these fantastic moth beans into your diet. They promote a healthy bowel movement and make your tummy a happy tummy.

These beans are filled with dietary fibre that might help with regularity and prevent constipation. Additionally, fibre contributes to the feeding of gut flora, which can enhance gut health and facilitate better digestion in general, making your tummy happy tummy.

Moreover, these beans have digestive enzymes that help break down complex proteins and carbs in the stomach, facilitating easier absorption and digestion.

If you want to know how your digestive health is performing, take a simple 2-mins Digestive Quotient Test by Aashirvaad Atta and check the results. It will help you plan and manage your gut health perfectly.

How to Use Matki?

Matki is an essential ingredient in many Indian vegetarian dishes. You can use these beans as whole beans or sprouted. They are extremely popular in the Maharashtrian cuisine.

One of the best ways of using them is soaking them overnight and making them sprout. You can later use these sprouted beans for usal, misal, and salad.

The easiest way to use this is by cooking a dal. Besides, you can also use it for stir-fry, sprouts, curry, soup, and stuffing for parantha.

How to Sprout Matki?

Sprouted moth beans or matki are the whole beans sprouted or ankurit. You can follow the steps below to make sprouted moth beans.

• Clean the mat beans and remove any stones or debris.
• Wash and soak them in water for at least 6-8 hours.
• Rewash the mat beans before using and drain the water.
• Hang these soaked beans for 10-12 hours in a moist cloth. This time can vary depending on the temperature and climate. Let it hang until you see sprouts coming out of the wet cloth.
• In case the cloth gets dried, sprinkle some water.
• When you see small, short shoots, your beans are ready to be consumed.

Matki Pulao Recipe

You can use the sprouted beans to make this delicious pulao. Below is the recipe chart for your reference.

Ingredients:

• Sprouted moth beans – 1 cup
• Cooked rice – 2 cups
• Oil – 1 tablespoon
• Cumin seeds – 1 teaspoon
• Cloves – 2-3
• Hing – ½ teaspoon
• Green chillies – 1 teaspoon chopped
• Ginger – ½ teaspoon grated
• Spring onion whites – ½ cup chopped
• Capsicum – 1/4^th cup chopped
• Turmeric powder – 1/4^th teaspoon
• Chilli powder – ½ teaspoon
• Coriander powder – 1 teaspoon
• Salt – to taste
• Coriander – 1 tablespoon chopped

Steps:

• Heat oil in a pan and add cumin seeds.
• Once they crack, add cloves, hing, ginger, green chillies, and saute for a few seconds.
• Add spring onions and saute for 2-3 minutes or until translucent.
• Next, add capsicum and saute for another 30-40 seconds.
• Add turmeric, chilli, and coriander powder and saute for a few seconds.
• Add moth sprouts and saute for a few more seconds on medium-high heat.
• Add rice and salt and cook for 2 mins on medium heat while stirring occasionally.
• Add some coriander leaves as a garnish and serve warm.

Closing Thoughts

To sum up, moth beans are proof positive of the saying “good things come in small packages.” When you enjoy the delicious flavour and health advantages packed within these small beans, think of them as nutritious jewels that will improve your overall health rather than just as components.

Now enjoy your culinary trip while moth beans are a tasty and nourishing companion on your path to more active and healthy living. Let’s toast to the little things that significantly affect your plate and your health!

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