Moth beans are available at any Indian grocery store. Of all the Indian style beans, these are my favorite. Even though they are called beans, they are not the fresh kind ie french beans or green beans. These look more like seeds and have to be stored in air tight containers. The prep work for this dish is not tedious but you do need to start soaking and sprouting the matkis atleast 2 days in advance.
So what is so great about these beans? The sprouts part is! "A sprout possesses all of the energy, vitamins and nutrients and power that enables it to be transformed from a small seed into a strong plant. At this stage its nutritional value is at its highest for instance, sprouted seeds can contain 400% more protein than lettuce and over 3900% more beta-carotine. Also, due to their size and taste you are able to eat hundreds of sprouted seeds at a time. In so many sprouts, you are eating the equivalent of hundreds of fully grown plants all at once. Sprouts are an alkalizing, living food which continue to grow and gain vitamins after being harvested, which when compared to food bought at the supermarket begins to lose their nutrient content as soon as they are picked (and are not then consumed for weeks on end) become very attractive – especially if you are trying to add more raw food to your diet. The nutritious value of sprouts is remarkable with sprouts containing a greater concentration of vitamins, minerals, proteins, and anti-oxidants which work against toxins, resist cell mutation and invigorate the body’s immune system than at any other point in the plant’s life"*
Ingredients and Method:
3 cups of moth beans (after sprouts)
1/2 tsp mustard leaves
Dash of Hing
6 curry leaves
1/2 medium onion, finely chopped
1 medium tomato, finely chopped
1/2 tsp turmeric powder
1/2 tsp red chilli powder
2 to 3 tsp goda masala
1/2 tsp cumin powder
1/4 tsp coriander powder
1/8 th cup shredded coconut
1 to 2 tbsp shredded jaggery
1 tsp tamarind pulp, mixed in water
Handful of roasted peanuts
1. Soak the matki in water overnight. Drain the next day and put it in a small stainless steel container so its packed. Cover with a cloth or paper towel. Put some weight on it ex another bowl or heavy cup and let sit in a dark place for a 10 hours. Your matki will have sprouted by now.
2. Wash and drain the matki and set aside.
3. Heat oil. Add the mustard seeds. When they sputter, add the curry leaves. When they crisp up, add the hing and the onion. Mix well and let the onions turn translucent. Now add the tomatoes and mix well. Add the coconut and mix well. Let cook tilll the masala of onion and tomatoes is well cooked together.
4. Add the turmeric powder, red chilli powder and goda masala (use garam masala if u do not have goda masala). Add the jaggery and tamarind pulp and salt and mix well.
5. Now add 2 cups of water and cover and let cook on low heat for a good 30 to 45 minutes or so or until the matki is tender. Many people pressure cook their matki for a quick dish. I do not like to pressure cook mine because I like the matki to have a bite to it.
6. Optional step: This is my version of matki usal. Generally you will not find this in many recipes. But I like to give it a tempering of whole crushed garlic in the end. Heat oil in a tempering pot. When really hot, turn the flame to low and add the garlic. When light brown, pour the garlic over the matki along with the oil. Stir and cook for few minutes.
7. Garnish with cilantro and serve with garam garam phulkas (hot indian bread).
* www.energiseforlife.com
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