Sprouted Moth Bean Sabzi Recipe (Matki Dal Sabzi)
Description:
The Sprouted Moth Bean Sabzi, also known as Matki Dal Sabzi, is a wholesome, high-protein dish that brings out the rich flavors of lemon, green chilies, and ginger. With the addition of fresh coconut and a blend of aromatic spices, this vegetarian delight is not only nutritious but also deeply satisfying. It makes for an excellent main course, especially when paired with a refreshing Gujarati Kadhi, crunchy Kachumber Salad, and soft Phulkas.
Cuisine: Indian
Course: Main Course
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Moth Sprouts (Matki) | 2 cups |
| Onion | 1, chopped |
| Ginger | 1 inch, finely chopped |
| Green Chillies | 2, chopped |
| Tomato | 1, chopped |
| Curry Leaves | 1 sprig, chopped |
| Coriander (Dhania) Leaves | A small bunch, chopped |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Fresh Coconut (Grated) | 1 teaspoon |
| Oil | As required |
| Salt | To taste |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions:
-
Cook the Moth Sprouts:
Begin by adding the moth sprouts into a pressure cooker. Add about 1/4 cup of water and a pinch of salt. Pressure cook the sprouts until the cooker releases one whistle. Once the pressure settles naturally, drain any excess water and set the sprouts aside in a bowl. -
Sauté the Base Ingredients:
Heat oil in a heavy-bottomed pan. Add the mustard seeds and let them splutter. Once they start popping, add the finely chopped ginger, onions, and green chilies. Sauté the mixture, allowing the onions to soften and become translucent. -
Spice It Up:
Once the onions are cooked, add the curry leaves, turmeric powder, and garam masala powder to the pan. Allow it to cook for about 2 minutes so that the flavors of the spices develop. -
Combine the Sprouts:
Add the cooked moth sprouts to the pan and mix everything well. Let it cook together for 2 minutes, ensuring the flavors are evenly distributed. -
Finish the Dish:
Now, add the chopped tomato, grated coconut, salt to taste, and the chopped coriander leaves. Stir everything together and let the dish cook for another 2 to 3 minutes. -
Taste and Adjust:
Taste the sabzi and adjust the salt and spices to suit your preferences. If necessary, add a little more coconut or chili for additional flavor. -
Serve:
Serve your delicious Sprouted Moth Bean Sabzi hot with a side of Gujarati Kadhi, a refreshing Kachumber Salad, and soft Phulka for a nutritious, diabetic-friendly meal perfect for any weekday lunch or dinner.
Nutritional Information (Per Serving):
(Values are approximate and may vary based on the ingredients used and portion sizes.)
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 180 kcal |
| Protein | 12 g |
| Carbohydrates | 32 g |
| Dietary Fiber | 9 g |
| Fat | 5 g |
| Sodium | 200 mg |
| Vitamin C | 18 mg |
| Calcium | 40 mg |
| Iron | 3 mg |
Enjoy the nutritious and flavorful Sprouted Moth Bean Sabzi, perfect for adding a healthy touch to your meal plan. Its high-protein content, combined with the tangy flavor of lemon and the richness of coconut, makes it a delightful dish for anyone looking to indulge in an Indian vegetarian treat.
