Last Updated : Sep 03,2019
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Also known as
Sprouted moath beans
Description of Sprouted Matki Sprouted matki refers to whole matki beans, which have been sprouted. Matki or moth bean is a small, brown-coloured, oblong-shaped bean, which is very common in Indian cuisine.
In order to sprout the matki, first it has to be sorted to remove stones, washed, and then soaked in water for 6-8 hours. Wash the matki again 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 becomes dry. When the bean sprouts have developed short shoots, they are ready to eat.
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. This makes them a healthy addition to your diet. Moreover, the slightly crunchy texture and sweet flavour of matki sprouts also adds to the taste of dishes you use them in, from salads to dosas.
Boiled sprouted matki
In order to cook matki sprouts, you can boil it in water in a covered pot. Use two cups of water per cup of sprouts. Always keep the pot covered while boiling the matki. 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. Once cooked, you may add spices, vegetables or even boiled rice as per your preference and recipe requirements.
Parboiled sprouted matki
Parboiling is a cooking technique in which sprouted matki is partially cooked in boiling water, but removed before it is cooked all the way through. Many recipes such as stir-fries call for parboiled sprouts. Parboiling beans in advance ensures that they get completely cooked in the final dish.
How to select Sprouted Matki
• Matki sprouts are available in grocery and vegetable stores, but it is always more hygienic to prepare it at home.
• If buying from a grocery store, look for plump, crisp specimens that 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 of Sprouted Matki
• Sprouted matki can be used to make a very refreshing and healthy salad. The bean, when sprouted, turns out to be sweeter and this combo goes well with cucumbers, lemon and green chillies.
• Usal, a typical Maharashtrian dish, can be made with either sprouted matki or the whole moth bean.
• Sprouted matki can also be used to make a famous bhaji that is served along with butter-toasted pav. The combo, known as Misal Pav, is a famous Maharashtrian breakfast.
• Sprouted matki can also be used in a variety of other subzis and curries, as well as in rice dishes, upma, etc., just as other vegetables are used.
• A batter of sprouted matki along with minimal spices can be used to make dosa or uttapa.
• The sprouts can be made into a stir-fry with other veggies, and ingredients like garlic, ginger and spring onions.
• Uncooked matki sprouts are used as a 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 by placing in 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 Sprouted Matki
• 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.
6 Health benefits of Sprouted Matki
1. Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc.
2. The process of sprouting increases the protein count of matki by 30%. This protein boost makes it a perfect addition to an athletic diet.
3. Sprouts are easily digestible since complex nutrients are broken down into simpler substances. Moreover they also have abundant enzymes which makes digestion easier further.
4. Matki sprouts boost blood circulation too as they are brimming with iron.
5. Matki sprouts are also a good way to manage healthy cholesterol in the body.
6. Matki sprouts are alkalizes your body, thus they help balance the stomach acids. Those suffering from acidity should opt for matki sprouts rather than the cooked matki.
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