Wednesday, August 3, 2016



Moth Beans, also called Turkish Gram, (pronounced "Moat Beans", and known as Matki in Hindi and Marathi) are very nutritious and have many health benefits. Besides, this dish uses moth beans in sprouted form which makes it all the more nutritious and easy to digest.

I have adapted this from Matki Pulao by that legendary cookery expert Tarla Dalal who has included this in her list of "Protein Rich Recipes.".

The addition of capsicum and onions to the sprouted matki added to the taste of this dish. We had this for lunch with Mint & Coriander Raita and loved every morsel of this pulao.

  • Moth Beans (Matki) Sprouts, 1 cup
  • Cooked Rice, 2 cups
  • Oil, 1 tbsp.
  • Cumin Seeds, (Jeera)1 tsp
  • Cloves, ( Laung) 2-3
  • Asafoetida, (Hing) 1/2 tsp
  • Green Chillies, finely chopped, 1 and 1/2 tsp
  • Ginger (Adrak), grated, 1/2 tsp
  • Onions, finely chopped, 1/2 cup
  • Capsicum, finely chopped, 1/4 cup
  • Turmeric Powder, 1/4 tsp
  • Chilli Powder, 1/2 tsp
  • Coriander Powder, 1 tsp
  • Salt, to taste
  • Coriander Leaves, finely chopped, 1 tbsp. - for garnish

First sprout the moth beans or matki. For this clean the matki, wash them and soak in water for 6-8 hours or overnight. Then drain the water and hang the matki in a soaked muslin cloth for 10-12 hours or till you see sprouts emerge from them
Boil the matki sprouts using 2 cups of water for 1 cup of sprouts, for 10-12 minutes in a covered vessel on medium flame. Drain the excess water. Keep aside.
Heat oil in a thick-bottomed kadhai,when it gets hot add the cumin seeds
When the cumin seeds sizzle, add the cloves, asafoetida, finely chopped green chillies, and grated ginger
Saute on medium flame for a few seconds
Add the finely chopped onions and saute for 2-3 minutes till they become translucent
Add the chopped capsicum. Saute for half a minute
Next add the turmeric powder, chilli powder, and coriander powder
Saute on medium flame for a few seconds taking care not to burn the spices
Add the boiled matki sprouts, mix well and saute for 1 minute
Now add the cooked rice, add salt as required, toss well and cook on medium flame for a couple of minutes stirring continuously
Garnish the matki pulao with chopped coriander leaves
Serve with raita of your choice

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