sprouted matki
Description
Sprouted matki refers to whole moth beans, which have been sprouted. Matki are small tan/brown colored beans, which are oblong in shape. They are very common in Indian cuisine and are also known as moath beans. The technique used involves first soaking the whole matki in Water for 6-8 hours. Wash the matki and drain the Water. Subsequently hang the soaked matki in a moist cloth for 10-12 hours (depending on the climate)or till you see the sprouts coming out of the muslin cloth. You may sprinkle water frequently if the cloth covered matki becomes dry. When the bean sprouts have developed short shoots, they are ready to eat. The slightly crunchy texture and sweet flavour of matki sprouts makes them a popular addition to an assortment of dishes. Sprouts can be used from salads to dosa. Sprouts are LIVING foods. Even after you harvest your sprouts and refrigerate them, they will continue to grow slowly and their vitamin content will actually increase.
Boiled matki sprouts -As the name suggests refers to the matki sprouts which are boiled. You can use two cups of water per cup of sprouts. These proportions are based on cooking with the pot cover on. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins. Cooking sprouted matki in a covered pan takes around 10-12 minutes.
You may also pressure cook the sprouted matki with or without salt in boiling water for 3-4 minutes. At this point , you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.
Parboiled matki sprouts- Parboiling is a cooking technique in which sprouted matki are partially cooked in boiling water, but removed before it is cooked all the way through. Many recipes such as stir fry call for parboiled sprouts .Parboiling them in advances ensures that they get completely cooked in the final dish.
How to select
Because matki sprouts have become a common ingredient, many grocery stores carry them, and they can also be prepared at home. When selecting sprouts in the grocery store, look for plump, crisp specimens which are not slimy, limp, or stringy. Also, look for sprouts with shoots that are still short and stored in refrigerated sections.. Longer sprouts tend to get more woody and bitter. It is also advisable to check for any foul odours or spoilage.
Culinary Uses
· Matki sprout salad is a very refreshing and healthy salad. Dal when sprouted turn out to be sweeter and this combo goes well with cucumbers, lemon and green chillies.
· An "usal" is a typical Maharashtrian dish which can be made with either sprouted matki or the whole moth bean. In a large skillet on medium high heat, add the oil. When hot, carefully add the black mustard seeds and the onions. When the onions have just started turning brown in color, add the spices (turmeric, red chili powder, kala masala and salt). Add the cooked matki sprouts, stir well to combine, reduce the heat, cover and let simmer for 10-15 minutes on low heat. Then add the lemon juice and fresh coconut and serve hot.
· The sprouts are stir fried as a vegetable accompaniment to a meal, usually with ingredients such as garlic, ginger, spring onions, or pieces of salted dried fish to add flavor. Uncooked matki sprouts are used in filling for Vietnamese spring rolls, as well as a garnish
· In Korea, slightly cooked matki sprouts, are often served as a side dish. They are blanched: placed into boiling water for less than a minute, immediately cooled down in cold water, and mixed with sesame oil, garlic, salt, and often other ingredients.
How to store
In most cases, matki sprouts can be used raw or lightly cooked, and they should be used as quickly as possible. Use the sprouts within two days, and make sure to rinse them before use. Sprouts are a common source of bacterial contamination, so get into the habit of rinsing any type of sprouts before eating them.
Health benefits
· Matki sprouts have greater concentration of vitamins, minerals, proteins and enzymes. Sprouts are organic and can be grown anytime anywhere.
· Sprouts are easily digestible. Abundant enzymes make them easy to digest.