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A classic Maharashtrian comfort food, this flavorful curry features tender sprouted moth beans simmered in a tangy tomato-onion gravy. The unique warmth of goda masala makes it truly special. Perfect with pav or bhakri.
For 4 servings
Prepare the sprouts. If starting with dry moth beans, rinse and soak them overnight. The next day, drain the water, tie the beans in a damp muslin cloth, and keep in a warm place for 1-2 days until sprouts appear. Once sprouted, rinse them gently before cooking.
Heat oil in a pan or pressure cooker over medium heat. Add mustard seeds and let them splutter. Then, add cumin seeds, asafoetida, and curry leaves. Sauté for about 30 seconds until fragrant.
Add the finely chopped onions and sauté for 6-8 minutes until they turn soft and golden brown. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 5-6 minutes, until they become soft and mushy. Add the spice powders: turmeric powder, red chili powder, and goda masala. Mix well and cook for one minute, stirring constantly.
Add the rinsed sprouted moth beans to the pan. Stir gently to coat them with the masala. Pour in 2 cups of hot water and add salt. Bring the mixture to a boil.
To cook, either cover the pan and simmer on low heat for 15-20 minutes, or pressure cook for 2 whistles on medium heat. The sprouts should be tender but not mushy.
Once cooked, stir in the grated jaggery and fresh lemon juice. Let it simmer for another minute for the flavors to meld. Garnish with freshly chopped coriander leaves and serve hot.
A classic Maharashtrian comfort food, this flavorful curry features tender sprouted moth beans simmered in a tangy tomato-onion gravy. The unique warmth of goda masala makes it truly special. Perfect with pav or bhakri.
This maharashtrian recipe takes 50 minutes to prepare and yields 4 servings. At 174.44 calories per serving with 7.15g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or brunch.
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This recipe can also be made with other sprouted legumes like moong (mung beans) or a mix of different sprouts.
For a Jain or Satvik version, skip the onions and ginger-garlic paste. The flavor will be different but still delicious.
Add 1-2 tablespoons of coconut milk or a paste of ground cashews at the end for a creamier, richer gravy.
For a spicier version, add 1 tablespoon of Kolhapuri masala along with the goda masala for an extra kick.
Sprouted moth beans are an excellent source of protein, which is essential for muscle repair, growth, and overall body function, making it a great choice for vegetarians and vegans.
The high fiber content from the sprouts aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can help with weight management.
Sprouting increases the content of vitamins like Vitamin C and antioxidants, which help strengthen the immune system and protect the body against infections.
Being low in fat and rich in fiber and essential minerals like potassium and magnesium, this dish can help manage blood pressure and cholesterol levels, contributing to a healthy heart.
Yes, Matki Usal is very healthy. Sprouted moth beans are an excellent source of plant-based protein, dietary fiber, vitamins, and minerals. The sprouting process also makes them easier to digest. It's a nutritious and wholesome dish.
A single serving of Matki Usal (approximately 1 cup or 295g) contains around 180-220 calories. The exact count can vary based on the amount of oil used and accompaniments served with it.
Goda Masala gives this dish its unique, authentic Maharashtrian flavor. If you don't have it, you can use a good quality garam masala as a substitute. The taste will be different but still flavorful.
For successful sprouting, ensure the beans are tied in a damp (not soaking wet) cloth and kept in a warm, dark place. If the environment is too cold, sprouting can take longer. Also, make sure you are using relatively fresh, good-quality beans.
Absolutely. Use the 'Sauté' mode for steps 2-5. Then, secure the lid, set the valve to 'Sealing', and pressure cook on 'High' for 5 minutes followed by a natural pressure release.
Leftover usal can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly on the stovetop or in the microwave before serving.
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