Beans Matki Bhaji Recipe – Green Beans Moth Beans Sabzi
Introduction
Embark on a culinary journey to Maharashtra with this delightful recipe for Beans Matki Bhaji, a vibrant and flavorful dish that pairs the crunch of fresh green beans with the earthy taste of sprouted moth beans. This vegetarian preparation is not only packed with nutrition but also exudes the warmth and richness of Indian spices, making it a perfect addition to your lunch or dinner table. With a balance of sweet, tangy, and spicy notes, this dish brings a delightful medley of flavors that will leave you and your loved ones satisfied and happy.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green beans (French Beans) | 250 grams (chopped) |
| Moth Dal (Matki) – sprouted | 1 cup |
| Ghee | 1 tablespoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Mustard seeds | 1/2 teaspoon |
| Curry leaves | 1 sprig |
| Asafoetida (hing) | 1/2 teaspoon |
| Amchur (Dry Mango Powder) | 1 tablespoon |
| Kokum (Malabar Tamarind) | 2 (optional) |
| Grated Jaggery | 1 tablespoon |
| Red Chilli powder | 1/2 teaspoon |
| Maharashtrian Goda Masala | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Fresh coconut – grated | 1/4 cup |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 160 |
| Protein | 6 grams |
| Carbohydrates | 30 grams |
| Dietary Fiber | 8 grams |
| Sugars | 3 grams |
| Fat | 4 grams |
| Saturated Fat | 2 grams |
| Sodium | 250 mg |
Preparation Time
| Activity | Time |
|---|---|
| Preparation Time | 20 minutes |
| Cooking Time | 30 minutes |
| Total Time | 50 minutes |
Servings
| Number of Servings |
|---|
| 6 servings |
Instructions
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Prepare the Moth Beans: Begin your culinary adventure by pressure cooking the sprouted moth beans. In your pressure cooker, combine the sprouted moth beans with 2 cups of water. Cook on medium heat for 4 to 5 whistles, then turn off the heat and allow the pressure to release naturally. Once done, carefully remove the moth beans and set them aside.
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Cook the Green Beans: In the same pressure cooker, add the chopped green beans. Sprinkle a pinch of salt over them and add 2 tablespoons of water. Pressure cook the green beans for just 2 whistles to maintain their vibrant green color. After cooking, immediately release the pressure to ensure they retain their crunch. Set aside the cooked green beans.
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Sauté the Spices: Heat the ghee in a wide pan over medium heat. Once the ghee is hot, add the mustard seeds and cumin seeds. Allow them to crackle and release their aroma, which should take just a few seconds.
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Add Aromatics: To the crackling spices, add the asafoetida and curry leaves, followed by turmeric powder, Maharashtrian goda masala, amchur powder, and red chilli powder. Sauté this aromatic mix for a few seconds, allowing the spices to blend beautifully.
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Combine Ingredients: Gently fold in the cooked green beans and moth beans into the pan. Add the grated jaggery and season with salt to taste. If you choose to use kokum for a tangy flavor, add it at this stage. Stir everything together until well combined.
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Steam Cook: Cover the pan with a lid and allow the mixture to steam cook over low heat for about 3 minutes. This step allows the flavors to meld together harmoniously while keeping the vegetables perfectly tender.
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Finish with Coconut: After 3 minutes, turn off the heat and stir in the grated fresh coconut. Taste the dish and adjust the salt and spices as necessary to suit your palate.
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Serve: Transfer your flavorful Beans Matki Bhaji into a beautiful serving bowl. Serve hot alongside fluffy steamed rice and a side of Maharashtrian Kadhi for a wholesome and satisfying meal, perfect for any weekday lunch or dinner.
Conclusion
Beans Matki Bhaji is more than just a side dish; it’s a celebration of flavors, textures, and nutrition that embodies the essence of Maharashtrian cuisine. The combination of crunchy green beans and hearty moth beans, enhanced with a medley of spices, creates a comforting dish that is bound to delight everyone at the table. Enjoy this delicious sabzi with family and friends, and savor the flavors of Maharashtra in your own home.
