Sprouts Mataki Malwani (No oil)
Sprouts Mataki Malwani is a healthy and nutritious dish made with sprouted moth beans, onions, tomatoes, and a blend of spices. It is a low-fat, vegan, and gluten-free dish that is perfect for those who are health-conscious. This dish is also oil-free, making it suitable for people who are on a low-fat diet. It is rich in protein, fiber, and a variety of vitamins and minerals, making it an excellent addition to a balanced diet. However, people with a nut allergy should avoid this dish.
Nutrition Facts
Per serving
Energy
80 kcal
Protein
5 g
Carbs
14 g
Fat
1 g
Fiber
4 g
Ingredients
Moth bean
1 small bowl (100g)
Chopped Onion
1 small cup (80g)
Chopped Tomato
1 small cup (80g)
Turmeric powder
0.5 tsp (1.5g)
Red chilli Powder
1 tsp (3g)
Coriander Powder
1.5 tsp (3g)
Cumin Powder
1 tsp (3g)
Garam Masala
1 tsp (3g)
Common Salt
0.5 tsp (3g)
Fresh Coriander Leaves (chopped)
1 tsp (5g)
Instructions
Preparation
Rinse the matki in water until the water runs clear.
Soak the matki in water for 4-6 hours or overnight.
Drain the water and transfer the soaked matki to a large bowl or jar.
Cover the bowl or jar with a cheesecloth or a mesh lid.
Leave the bowl or jar in a cool and dark place, like a kitchen cabinet or pantry.
After 1-2 days, the matki will begin to sprout. Once the sprouts have reached the desired length (usually 1-2 inches), rinse them well and use them as desired.
Cooking Steps
Rinse the sprouted moth beans thoroughly with water and drain any excess water.
In a pressure cooker, add the sprouted moth beans, chopped onions, chopped tomatoes, turmeric powder, red chili powder, coriander powder, cumin powder, garam masala, and salt. Add water to the pressure cooker, enough to cover the ingredients.
Close the lid of the pressure cooker and cook for 5-6 whistles on medium heat.
Once the pressure has released, open the lid and check the consistency of the mataki. If it's too thick, add some water and cook for a few more minutes.
Garnish with fresh coriander leaves and serve hot