Beans and Matki Bhaji Recipe
Beans and Matki Bhaji is a delightful and nutritious dish from the heart of Maharashtra, India, known for its vibrant flavors and healthy ingredients. This vegetarian recipe combines fresh green beans with sprouted Moth beans, a protein-rich legume, creating a dish that is both hearty and satisfying. Perfect for a lunch or dinner spread, this dish pairs beautifully with Bhakri, Bharwa Bhindi, and a refreshing Tomato Onion Cucumber Raita. Let’s embark on the culinary journey of making this wholesome dish!
Ingredients Table
| Ingredient | Quantity |
|---|---|
| Green Beans (cut) | 1 cup |
| Sprouted Moth Beans | 1 cup |
| Fresh Coconut (grated) | 3 tablespoons |
| Kokum | 2 pieces |
| Cumin Seeds | ½ teaspoon |
| Mustard Seeds | 1 teaspoon |
| Jaggery (grated) | ½ piece |
| Red Chili Powder | ½ teaspoon |
| Goda Masala | ¾ teaspoon |
| Curry Leaves | 6 leaves |
| Asafoetida | ½ teaspoon |
| Turmeric Powder | ½ teaspoon |
| Oil (for cooking) | 1 tablespoon |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 200 |
| Protein | Approximately 8g |
| Total Fat | Approximately 7g |
| Carbohydrates | Approximately 30g |
| Dietary Fiber | Approximately 5g |
| Sugar | Approximately 2g |
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Servings: 2
Instructions Table
| Step | Instruction |
|---|---|
| 1 | To prepare Beans and Matki Bhaji, start by placing the sprouted Moth beans in a pressure cooker along with 1½ cups of water. Cook until 1 whistle. Reduce the heat and let it cook for an additional 10 minutes. After cooking, turn off the heat and allow the pressure to release naturally. |
| 2 | Meanwhile, in a pan or kadhai, heat the oil over medium heat. Add the mustard seeds and let them splutter. |
| 3 | Once the mustard seeds have spluttered, add the cumin seeds, asafoetida, turmeric powder, goda masala, red chili powder, and curry leaves. Sauté these spices for about 20 seconds to release their flavors. |
| 4 | Next, add the chopped green beans to the pan, cover it, and cook until the beans become tender, stirring occasionally. If necessary, add 1 to 2 tablespoons of water to help cook the beans evenly. |
| 5 | Once the green beans are soft, add the cooked Moth beans, kokum, grated jaggery, salt, and grated coconut. Mix everything thoroughly. |
| 6 | Allow the mixture to cook for an additional 4 to 5 minutes on low heat, stirring occasionally, then turn off the heat. |
| 7 | Serve the delicious Beans and Matki Bhaji hot, accompanied by Bhakri, Bharwa Bhindi, and a cooling Tomato Onion Cucumber Raita for a complete meal experience. |
Serving Suggestions
Beans and Matki Bhaji is best enjoyed hot, and it makes an excellent main dish for a wholesome meal. Serve it with Bhakri, a traditional flatbread made from jowar or bajra, which complements the earthy flavors of the bhaji perfectly. Bharwa Bhindi, or stuffed okra, adds a delightful crunch, while a cool Tomato Onion Cucumber Raita provides a refreshing contrast to the spices in the bhaji, making each bite a flavorful experience.
Conclusion
This Beans and Matki Bhaji recipe captures the essence of Maharashtrian cuisine, emphasizing the use of simple yet nutritious ingredients that come together to create a dish full of warmth and comfort. It’s not only a treat for the palate but also a nourishing option for those seeking a vegetarian meal packed with protein and fiber. Embrace this delightful recipe in your kitchen, and enjoy the flavors of Maharashtra!
