Nutritional Facts of Sprouted and Boiled Matki, Calories in Sprouted and Boiled Matki

by Tarla Dalal
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Sprout for Diabetics

How many calories does one cup of Sprouted and Boiled Matki have?

One cup of Sprouted and Boiled Matki gives 236 calories. Out of which carbohydrates comprise 162 calories, proteins account for 68 calories and remaining calories come from fat which is 7 calories. One cup of Sprouted and Boiled Matki provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Sprouted and Boiled Matki recipesprouted and boiled matki recipe | boiled matki sprouts | how to sprout matki | how to boil matki.

Sprouted and boiled matki is a valuable addition to many dishes ranging from subzis to chaat and rice preparations too. All you have to do is learn the art of sprouting matki and then boiling it to perfection. Learn how to sprout and boil matki in a step-by-step fashion.

Boiled matki sprouts needs about 6 hours of soaking the matki beans and then keeping them to sprout for around 10 to 12 hours. Once sprouted boil 1¼ cups of water along with salt and boil these matki sprouts for 15 minutes.

Sprouted and boiled matki has a rustic, nutty flavour, which combines well with most spices and veggies. So, you do not have to think twice before adding it to a dish. It is also chock-full of nutrients, so you can add some to your lunch salads too.

Making a salad using these boiled matki sprouts is very easy. Just sprinkle some chilli powder, lemon juice and finely chopped coriander over it and toss well. Your health portion of salad is ready. In reality it needs no other ingredients.

But once you have mastered how to sprout matki and how to boil matki, you can try some recipes with matki like Matki Pulao or Matki Sabzi also.

Is Sprouted and Boiled Matki healthy?

Yes, this is healthy. It is nothing but matki which is sprouted and then boiled and great for a part of healthy breakfast or a healthy snack.

Let's understand the Ingredients.

What's good.

1. Sprouted Matki Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart 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.

Can diabetics, heart patients and over weight individuals have sprouted and boiled matki ?

Yes, this recipe is good for diabetics, heart and weight loss.  Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart 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.

Can healthy individuals have sprouted and boiled matki?

Yes. Everything about sprouts is good so enjoy them.

  1. Sprouted and boiled matki is brimming with protein, calcium, iron and fiber. 
  2. The protein nourishes each and every cell of our body, and when paired with calcium it helps in strengthening bones. 
  3. The fiber and protein together help to give you a satiety value. This keeps you full for hours and avoids binge eating. Thus these are perfect for those aiming to lose weight. 
  4. The fiber in it beneficial to diabetics and heart patients too. Toss it with a few veggies to make flawless option to keep blood sugar and cholesterol levels under check. 
  5. The iron from these sprouts will assure a proper supply of oxygen to and from to heart. 
  6. Here the matki sprouts have been boiled with just enough water to prevent any loss of water-soluble vitamins, which take part in energy metabolism. 
  7. With not very high on sodium count, these can be included even in a hypertension diet. They need to restrict the use as salt depending the amount of salt permitted per day. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.  


4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 


8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Sprouted and Boiled Matki is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

6. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 236 calories that come from Sprouted and Boiled Matki?

Walking (6 kmph) = 1 hr 11 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 31 mins          

Swimming (2 kmph) = 40 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per cup% Daily Values
Energy236 cal12%
Protein16.9 g31%
Carbohydrates40.5 g14%
Fiber3.2 g13%
Fat0.8 g1%
Cholesterol0 mg0%
Vitamin A6.4 mcg0%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C1.4 mg3%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0 mcg0%
Calcium144.8 mg24%
Iron6.8 mg32%
Magnesium182.8 mg52%
Phosphorus164.8 mg27%
Sodium21.1 mg1%
Potassium785.5 mg17%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Sprouted and Boiled Matki
 on 02 Sep 20 12:17 PM

Excellent information I became aware of being deprived of protein intake and was searching a cheap source of protein I found that matki not only supplied protein but also right amount of carbohydrates I think it is a perfect health food
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Tarla Dalal    Satish thanks for the feedback !!! keep reviewing recipes, articles you loved. Yes, enjoy the Matki.
03 Sep 20 12:51 PM