sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack

by Tarla Dalal

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अंकुरित मसाला मटकी सब्जी रेसिपी | अंकुरित मोठ मसाला | मटकी स्प्राउट्स करी | स्वस्थ नाश्ता - हिन्दी में पढ़ें (Sprouted Masala Matki Sabzi in Hindi)

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sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step images.

sprouted masala matki sabzi is a nourishing fare which imbibes the flavours of the authentic Maharashtrian paste. Learn how to make matki sprouts curry.

sprouted moth masala is made from sprouted matki, tomato pulp, Indian paste.

This matki sprouts curry can be enjoyed as a sabzi with whole wheat chapati or even as a snack. You will also gain in other nutrients like magnesium, phosphorus and potassium from this sabzi.

To make sprouted masala matki sabzi, make the paste first. For that, heat coconut oil or oil in a broad non-stick pan. Add whole dry kashmiri red chillies , sliced onions, poppy seeds, black peppercorns, cinnamon, cloves, coriander seeds and chopped garlic and sauté on a medium flame for 2 to 3 minutes. Allow the mixture to cool. Transfer the mixture to a mixer jar. Add 1/4 cup water plus 2 tablespoons and blend into a smooth paste. Keep aside. Then make the sabzi. Heat oil in deep non-stick pan. Add mustard seeds, curry leaves, chopped onions and sauté on a medium flame for 2 to 3 minutes. Add 1/2 tsp turmeric powder, prepared paste and fresh tomato pulp, Mix well and cook on a medium flame for 2 to 3 minutes. Add the sprouted matki, salt and lemon juice. Mix well and cook on a medium flame for another 3 to 4 minutes or till the mixture dries up a little. Garnish with finely chopped coriander. Serve sprouted masala matki sabzi hot.

Sprouted moth masala is an ideal snack during post pregnancy days, as it helps to make up for the iron lost in blood during childbirth. Sprouted matki is a great source of iron, and the addition of vitamin C rich veggies like tomatoes and capsicum ensures that the iron is absorbed to the hilt to benefit you and your little one. And mind you, this is nowhere close to being a ‘boring’ health snack as it is pepped up with a super tasty paste of red chillies, onions and spices. It is so tasty that all the members of your family will love to gobble up a cupful!

Half serving of this recipe can be enjoyed by diabetics as well as heart patients. Not being high in sodium it can be enjoyed by high blood pressure. Senior citizens should over boil the matki to make this matki sprouts curry easily chewable.

Tips for sprouted masala matki sabzi. 1. Ensure to use fresh tomato pulp and not ready made tomato puree which has preservatives. 2. The paste can be made and stored in the deep-freezer till you need to make the sabzi.

Enjoy sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step photos and video below.

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Sprouted Masala Matki Sabzi recipe - How to make Sprouted Masala Matki Sabzi

Sprouted masala matki sabzi Video by Tarla Dalal

Sprouted Masala Matki Sabzi recipe with step by step photos

like sprouted masala matki sabzi recipe

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what is sprouted masala matki sabzi made of ?

what is sprouted masala matki made of ? See below image of list of ingredients for sprouted masala matki.
See below image of list of ingredients of paste for sprouted masala matki.

how to sprout and boil matki, benefits

See step by step on how to sprout and boil matki ?
Sprouted Matki : Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

paste for sprouted masala matki

Heat 2 tsp coconut oil or oil in a broad non-stick pan. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
Add 5 to 6 whole dry kashmiri red chillies , broken into pieces. Kashmiri red chilies provide a vibrant red color and a distinct, moderate spicy flavor that complements the earthy taste of the sprouted matki.
Add 1/2 cup sliced onions. Onions add a pungent and savory flavor that complements the earthy taste of sprouted matki (split gram).
Add 1 tbsp poppy seeds (khus-khus) , optional. Poppy seeds add a nutty and slightly bitter flavor that complements the savory taste of the sprouts and other ingredients.
Add 3 to 4 black peppercorns (kalimirch).

Add 3 small sticks cinnamon (dalchini). Cinnamon adds a warm, sweet, and slightly spicy flavor that complements the earthy taste of sprouted matki.
Add 3 cloves (laung / lavang).
Add 1 tsp coriander (dhania) seeds.
Add 1 tsp chopped garlic.
Sauté on a medium flame for 2 to 3 minutes.

Allow the mixture to cool and put in a mixer.
Add 1/4 cup water plus 2 tablespoons.
Blend into a smooth paste.
You can make the paste for sprouted masala matki in advance and store it in the fridge for up to a week or in the freezer for up to a month.

preparing fresh tomato pulp

See how to make fresh tomato pulp at home with step by step photos.

making sprouted masala matki sabzi

To make sprouted masala matki recipe | sprouted moth masala | matki sprouts curry | healthy snack | heat 2 tsp oil in deep non-stick pan.
Add 1/2 tsp mustard seeds.
Add 5 to 6 curry leaves.
Add 1/4 cup finely chopped onions.
Saute on a medium flame for 2 to 3 minutes.

Add the prepared paste.
Add 1/2 tsp turmeric powder.
Mix well.
Add 1/2 cup fresh tomato pulp. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart and help in the absorption of iron.
Mix well and cook on a medium flame for 2 to 3 minutes.

Add the sprouted matki.
Add salt to taste.
Add 2 tsp lemon juice.
Mix well and cook on a medium flame for another 3 to 4 minutes or till the mixture dries up a little.
Garnish with 1 tbsp finely chopped coriander

Serve sprouted masala matki sabzi recipe | sprouted moth masala | matki sprouts curry | healthy snack | hot.

pro tips for sprouted masala matki sabzi

You can make the paste for sprouted masala matki in advance and store it in the fridge for up to a week or in the freezer for up to a month.
Soak the matki (moth beans) in water for at least 8 hours or overnight so that it cooks faster.
You can make the same recipe using moong sprouts.

benefits of sprouted masala matki sabzi

Sprouted Masala Matki sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables ( spinach, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 30% of RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), capsicum, whole wheat flour , chana dal, moong, walnuts, masoor dal, brown rice , jowar, bajra. 30% of RDA.
3. Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products:Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 22% of RDA.
4. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 20% of RDA.
5. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 17% of RDA.