Classic Matki Usal (Sprouted Bean Curry)
This authentic Maharashtrian Matki Usal is a hearty and flavorful sprouted moth bean curry, simmered with aromatic spices, onions, and tomatoes, offering a complete protein meal.
For 4 servings
Heat vegetable oil in a heavy-bottomed pan or pot over medium heat. Once hot, add mustard seeds and let them splutter vigorously.
Add cumin seeds, asafoetida, and fresh curry leaves. Sauté for 30 seconds until fragrant, being careful not to burn the spices.
Add the finely chopped onion and cook, stirring occasionally, until it turns translucent and light golden brown, about 5-7 minutes.
Stir in the ginger-garlic paste and cook for another 1-2 minutes until its raw aroma disappears.
Add turmeric powder, red chili powder, and Goda Masala. Sauté for 30 seconds, stirring constantly to prevent the spices from burning.
Add the finely chopped tomato and cook until it softens and the oil starts to separate from the mixture, about 3-4 minutes. Mash lightly with the back of your spoon.
Stir in the sprouted moth beans and mix well to coat them with the spice mixture. Add 1.5 cups of water and salt to taste. Bring the mixture to a boil.
Reduce heat to low, cover the pan, and simmer for 15-20 minutes, or until the moth beans are tender but still hold their shape. Stir occasionally to prevent sticking.
Once cooked, check for seasoning and adjust if necessary. Remove from heat.
Garnish generously with fresh chopped cilantro, a squeeze of fresh lemon juice, and fresh grated coconut before serving hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Sprouting Matki: If sprouting at home, soak moth beans overnight, then drain and tie them in a muslin cloth, hanging in a warm place for 1-2 days until sprouts are 1/2 to 1 inch long. Rinse daily.
- 2Goda Masala: This unique Maharashtrian spice blend is crucial for authentic flavor. If unavailable, a mix of garam masala and a pinch of roasted sesame powder can be a rough substitute, but the taste will differ significantly.
- 3Don't Overcook: Sprouted beans cook faster than unsprouted ones. Overcooking can make them mushy, so keep an eye on them to retain a slight bite and firm texture.
- 4Tempering Technique: Ensure the oil is hot enough for mustard seeds to splutter quickly. This releases their essential oils and prevents a bitter taste, forming the base of the curry's flavor.
Adapt it for your goals.
With Potatoes
Add 1/2 cup of diced potatoes along with the sprouted beans for a heartier and more substantial curry. Cook until potatoes are tender.
Smoky Flavor (Dhungaar)Smoky Flavor (Dhungaar)
For a subtle smoky flavor, use the 'Dhungaar' method: place a small piece of burning charcoal in a small heat-proof bowl in the center of the cooked usal, drizzle with a teaspoon of ghee, and cover immediately for 5 minutes.
Pressure Cooker MethodPressure Cooker Method
After sautéing the masala and adding beans, water, and salt, pressure cook for 1-2 whistles on medium heat for quicker cooking, then allow pressure to release naturally.
Why this is on our healthy list.
Rich in Plant Protein
Sprouted moth beans are an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function, making this a complete protein meal.
Enhanced Nutrient Absorption
Sprouting increases the bioavailability of vitamins (especially B vitamins and Vitamin C) and minerals, and reduces anti-nutrients, making the beans easier to digest and their nutrients more accessible.
High in Dietary Fiber
Moth beans are packed with dietary fiber, which aids in digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management.
Frequently asked questions
While you can, it's highly recommended to use sprouted beans for Matki Usal. Sprouting enhances flavor, texture, and digestibility. If using unsprouted, you'll need to soak them overnight and cook them longer, potentially in a pressure cooker.
