What is matki, moth beans, moth? glossary, benefits, uses, recipes

Matki, also known as moth beans, is a small, light-brown legume widely used in Indian cooking, especially in Maharashtrian, Gujarati, Rajasthani, and South Indian cuisines. These beans are loved for their earthy flavour, quick sprouting ability, and high nutritional value. In India, matki is most commonly used in sprouted form, which enhances its digestibility and increases its protein and vitamin content.

In the Indian context, moth beans hold a special place because they grow well in dry, arid regions and are considered one of the most drought-resistant pulses. This makes them a staple in states like Rajasthan and Maharashtra. The beans cook faster than many other legumes and easily blend into curries, usals, salads, and stir-fries, making them highly versatile in everyday meals.

Matki is used in India in multiple delicious ways. The most famous preparation is Misal, a spicy Maharashtrian dish made from matki usal, topped with onions, farsan, lemon, and served with pav. Other popular uses include Sprouted Matki Salad, Matki Sabzi, Matki Khichdi, Moth Bean Curry, Matki Pulao, and Matki Sprouts Chaat. In Gujarat, matki sprouts are often tossed with spices as part of healthy snack plates, while in Rajasthan, they appear in rustic village curries.

One of the reasons matki is so widely used is its excellent nutritional profile. Moth beans are rich in protein, fiber, iron, potassium, magnesium, and B-vitamins. Their high protein content makes them a common choice for vegetarians looking to boost their protein intake. When sprouted, matki becomes even more beneficial, increasing levels of vitamin C, antioxidants, and enzymes that support better digestion.

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The health benefits of matki are impressive. Its high fiber content helps regulate blood sugar levels, making it suitable for diabetics. Its low fat and high potassium content support heart health and help control blood pressure. The iron in matki helps reduce fatigue and supports healthy red blood cell formation. Its sprouted form is excellent for weight management, as it promotes satiety without adding excess calories.

Overall, matki / moth beans is a powerhouse ingredient in Indian kitchens—nutritious, affordable, versatile, and easy to cook. Whether used in iconic dishes like Misal, mixed into salads, or sprouted for breakfast bowls, matki enriches meals with plant-based protein and essential minerals. Its combination of flavour, convenience, and health benefits makes it one of the most valuable legumes in Indian vegetarian diets.

How to select matki, moth beans, moth

Whole matki are generally available in pre packaged containers as well as bulk bins. Regardless of packaging, check the matki as best as possible to ensure that they are not cracked and that they are free of debris.

Culinary Uses of matki, moth beans, moth in Indian Cooking

· Use matki to make dhal, the classic Indian dish. Usually, they are boiled to a stew-like consistency with vegetables and then seasoned with a mixture of spices to make many side dishes, which are usually served over rice or with rotis.

· Matki are used to prepare an inexpensive and nutritious soup all over Europe and North and South America, sometimes combined with some form of chicken or pork.

· Sprouted matki is popular ingredient in Maharashtrian recipes like usal and misal. It has to be sprouted and combined with peanuts in a proper proportion to prepare the masala matki.

· Purée cooked matki with your favorite herbs and spices and serve as a side dish.

· Recipes like matki pulao, Lehsuni matki , sookha matki masala or boiled matki stuffed paranthas and poories are also quite popular.

How to store matki, moth beans, moth

Store matki in an airtight container away from moisture and direct sunlight. To increase the shelf upto 4 to 5 months, store it in a ziplock bag in the lower section of refrigerator where the temperature is maximum. 

Health benefits of matki, moth beans, moth

Matki or moth beans are one of the good sources of protein. 1/4 cup raw matki yields abut 6 g of protein which can help build muscle mass. The fibre in it helps to give a satiety value and thus beneficial for weight loss and managing blood cholesterol levels. This key nutrient helps to maintain a healthy gut too. It is also a rich in magnesium and phosphorus. The vitamin B1 is necessary for energy metabolism and helps in converting food into energy.  The zinc in it possesses acts as an antioxidant and helps ward off harmful free radicals from the body, thus protecting cell health of various organs.