Matki Sabzi

by Tarla Dalal

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मटकी सब्ज़ी की रेसिपी | गुजराती सूखी मटकी की सब्ज़ी | अंकुरित मटकी की सब्जी - हिन्दी में पढ़ें (Matki Sabzi in Hindi)

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matki sabzi recipe | Gujarati dry matki sabzi | sprouted matki ki sabzi | matki sabzi | with 30 amazing images.

A homely and satiating matki sabzi recipe that is much-loved by the Gujaratis. This sprouted matki ki sabzi is a dry preparation that is usually served with phulkas and Kadhi. Learn how to make matki sabzi in a step-by-step fashion.

It is extremely easy to make Gujarati dry matki sabzi. First sprout the moath beans and then boil them. Further make use of very simple, common ingredients like mustard seeds, asafoetida, turmeric powder, etc., to get a rich and lingering flavour. A squeeze of lime exalts the other flavours and adds a touch of tang too. Use of sugar is elemental when Gujarati food is cooked, but you can avoid it to go slightly healthy.

The matki sprouts used in sprouted matki ki sabzi are a good source of protein, iron, magnesium, potassium, phosphorus and fibre too. The help boost metabolism and give a feeling of satiety. Moreover the process of sprouting makes digestion easier and further increase their nutrient count as well. Read in detail about the benefits of sprouts.

You can have the sprouted matki ki sabzi for lunch or dinner, or enjoy it with khakhra as a quick but filling snack. However if you have flatulence frequently, prefer eating this matki sabzi in the morning so there is enough time for digestion to complete.

Enjoy matki sabzi recipe | Gujarati dry matki sabzi | sprouted matki ki sabzi | matki sabzi | with step by step photos.

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Matki Sabzi recipe - How to make Matki Sabzi

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Preparation Time: 15 mins Cooking Time: 3 mins Total Time: 18 mins 4Makes 4 servings
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Ingredients

For Matki Sabzi
3 cups boiled sprouted matki (moath beans)
2 tsp oil
1 tsp mustard seeds ( rai / sarson)
1/4 tsp asafoetida (hing)
1 1/2 tsp chilli powder
1/4 tsp turmeric powder (haldi)
2 tsp coriander (dhania) powder
salt to taste
1 tsp sugar
2 tbsp finely chopped coriander (dhania)
1 tsp lemon juice

For Serving With Matki Sabzi
phulkas

Method

For matki sabzi

To make matki sabzi, heat the oil in a deep non-stick pan, add the mustard seeds and asafoetida and sauté on a medium flame for few seconds.
Add the matki, chilli powder, turmeric powder, coriander powder, salt and sugar, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Add the coriander and mix well.
Switch off the flame, add the lemon juice and mix well.
Serve the matki sabzi hot with phulkas.

Matki Sabzi recipe with step by step photos

If you like Matki Sabzi

If you like matki sabzi and want to explore it in your daily cooking, you can try recipes like

Health Benefits of Matki Sabzi

How to make matki sprouts for matki sabzi

To make matki sprouts first choose good quality of moath beans. Inspect the beans to ensure they are dust-free and without stones, debris and insects.
Take around 1 cup of matki in a deep bowl.
Wash it very well with enough water.
Drain out the water using a strainer and discard the water.

Transfer the washed matki into another deep bowl.
Again add enough water. This time the water is for soaking the matki.
Cover it with a lid and keep aside to soak for 6 hours. Soaking helps the matki to swell and make it easier to sprout.
After 6 hours, drain the water again and discard it.
Now for matki sprouts for matki sabzi , place a muslin cloth on a flat surface. Muslin cloth is best preferred for sprouting as passage of air is possible easily. Remember air is one of the important factor for sprouting any bean. Alternatively you can place the soaked matki beans in a strainer and cover with it a lid. Transfer the soaked matki bean on it.

Lift all the sides of the muslin cloth towards the centre and twist it and loosely seal it.
Place the sealed side upside down in a bowl. Placing it downwards in necessary, else the muslin cloth might open up and the matki beans might not get enough warmth for sprouting. Warmth is the second important factor necessary for sprouting.
Dab the muslin cloth with very little water. This is the third important factor necessary for sprouting. Excess water might ruin the process of sprouting. So only sprinkle very little water on the muslin cloth.
Keep this aside in a warm place for about 10 to 12 hours to sprout. If you have placed them in a strainer, then toss them twice in between.
This is how sprouted matki for matki sabzi looks like.

How to Boil Matki Sprouts for Matki Sabzi

To boil matki sprouts, boil 1¼ cups of water in a deep non-stick pan. We have measured exact amount of water to avoid the step of draining after cooking and preventing the water soluble vitamins from getting drained out with it.
Add salt as per taste.
Once the water has been boiled, add the matki sprouts.
Mix well using a ladle.
Cover with a lid and cook on a medium flame for approximately 15 minutes. After cooking, you will get approximately 3 cups of sprouted and boiled matki.

Keep stirring in between and checking the amount of water in it.
This is how sprouted and boiled matki looks like.

How to make Matki Sabzi

Now for tempering of the matki sabzi recipe, heat oil in a deep non-stick pan.
Add the mustard seeds and asafoetida allow mustard seeds to crackle.
Add the matki sprouts.

Add chilli powder. You can adjust the spice as per your liking.
Add turmeric powder.
Add coriander powder. This is the essence of making Gujarati dry matki subzi.
Add sugar. This is optional.
Add salt as per taste. If you have added enough salt while boiling matki sprouts, you might not need salt or need just a pinch.

Mix all the ingredients well and cook on a medium flame for 2 minutes. Remember to keep stirring it occasionally.
Add coriander for a flavourful touch. Mix well.
Switch off the flame and add lemon juice and mix well.
Matki sabzi is ready for serving. Serve hot with phulkas.
If you like matki sabzi also try other matki sprouts recipes like sprouted matki poha and tendli and matki ki subzi.

Matki aur Palak ki Curry

Apart from Gujarati Matki Sabzi, you can also try other sabzis using matki sprouts like Matki aur Palak ki Curry. See detailed recipe of Matki aur Palak ki Curry. For Matki aur Palak ki Curry

Ingredients
1 cup sprouted matki (moath beans)
2 cups finely chopped spinach (palak)
1 tbsp oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp finely chopped garlic (lehsun)
5 to 6 curry leaves (kadi patta)
1/2 cup finely chopped tomatoes
salt to taste

To be ground into a smooth paste (using approx. 1/2 cup of water)
1/4 cup freshly grated coconut
1/2 tsp coriander (dhania) seeds
1/4 tsp cumin seeds (jeera)
1/4 tsp fenugreek (methi) seeds
3 whole dry kashmiri red chillies , broken into pieces
1 garlic clove
1/4 tsp turmeric powder (haldi)

For serving
rice / roti

Method
1. Heat the oil in a deep non-stick pan, add the mustard seeds, garlic and curry leaves and sauté on a medium flame for a few seconds.
2. Add the prepared paste and sauté on a medium flame for 1 to 2 minutes.
3. Add the tomatoes, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
4. Add the matki and salt and mix well.
5. Add 1½ cups of water and mix well. Cover with a lid and cook on medium flame for 10 to 12 minutes, while stirring occasionally.
6. Add the spinach, mix well and cook on a medium flame for 1 to 2 minute, while stirring occasionally.
7. Serve hot with rice or roti.