What is sprouted matki, matki sprouts, ankurit matki?

Sprouted matki, also known as moth bean sprouts or ankurit matki, is a highly valued ingredient in the Indian culinary context. Matki (moth bean) is a small, oblong-shaped brown legume that is widely cultivated in India. The process of sprouting involves soaking these dried beans in water and then allowing them to germinate, typically by keeping them in a moist cloth for a period of time. This simple yet transformative process significantly enhances their nutritional profile and makes them easier to digest, making them a staple in health-conscious Indian households.

Across India, sprouted matki finds diverse applications, especially in Western Indian cuisines like Maharashtrian and Gujarati cooking. One of the most famous Maharashtrian dishes is Misal Pav, where sprouted matki forms the hearty base of a spicy and flavorful curry, often garnished with farsan, onions, and lemon, and served with pav (bread rolls). Another popular preparation is Matki Usal or Matki ki Sabzi, a dry or semi-gravy vegetable dish that is healthy and often served with roti or rice. In Gujarat, sprouted matki is used in various stir-fries, salads, and even in some forms of dal.

The benefits of consuming sprouted matki are numerous and well-regarded in Indian traditional dietary practices. Sprouting dramatically increases the bioavailability of nutrients, meaning the body can absorb more vitamins and minerals from the beans. It's a rich source of plant-based protein, with the sprouting process reportedly increasing its protein count by up to 30%. This makes it an excellent choice for vegetarians, vegans, and those looking to boost their protein intake, especially for muscle repair and growth.

Beyond protein, sprouted matki is packed with dietary fiber, which is crucial for digestive health. The fiber aids in regulating bowel movements, preventing constipation, and promoting a healthy gut microbiome. It's also known to help with weight management by promoting a feeling of fullness and reducing hunger pangs. For individuals managing diabetes, its low glycemic index means it releases sugar slowly into the bloodstream, helping to regulate blood sugar levels.

Sprouted matki is also a powerhouse of essential vitamins and minerals. It's a good source of Vitamin C, B vitamins (like folate and B6), iron, magnesium, phosphorus, potassium, zinc, and manganese. The high iron content, coupled with Vitamin C, aids in better iron absorption, which is vital for red blood cell formation and preventing anemia. Furthermore, the presence of antioxidants like phenols and flavonoids helps combat free radicals, supporting overall immunity and potentially reducing the risk of chronic diseases.

The process of sprouting also breaks down complex carbohydrates and anti-nutrients found in raw beans, making sprouted matki easier to digest compared to unsprouted beans. This makes it a gentler option for the stomach and can alleviate issues like bloating and gas that some people experience with legumes. Whether in a vibrant salad, a hearty curry, or a simple stir-fry, sprouted matki is a testament to the power of traditional Indian food wisdom in delivering both delicious taste and exceptional health benefits.

Also known as

Sprouted moath beans

How to select sprouted matki, matki sprouts, ankurit 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, matki sprouts, ankurit matki

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Sabzi’s using sprouted matki 

Interesting to make sabzi with sprouted matki, the aroma and taste is really good and goes well with hot rotis. Below are recipes with lots of variation using sprouted matki. 

1.      Palak Aur Matki ki Curry both of which are notable health boosters. A rather offbeat tempering of mustard seeds, garlic and curry leaves adds a nice touch to this curry.

2.      Tendli and Matki Subzi brilliant combo of ivy gourd and sprouted matki is pressure-cooked with onions, tomatoes and spice powders, to make a mouth-watering subzi.

3.      Matki Aur Palak ki Curry intense flavour from tangy tomatoes and a paste of coconut, spices and seeds.

Indian snacks using sprouted matki 

Something new to try using sprouted  matki. below are lip smacking recipes using sprouted matki. Try out these recipes for evening snack or for breakfast as well.  

4. sprouted matki uttapam recipe | sprouted matki vegetable pancake | healthy matki vegetable chilla

5..      Misal Pav one of the most famous of Maharashtrian recipes, Misal is a scrumptious cocktail of savouries and sprouts!

Famous street food in Maharashtra is Misal Pav | maharashtrian misal pav | homemade misal pav which is even available in small towns and villages.

3.      Matki Poha Chivda an unusual breakfast try this crunchy beaten rice chivda topped with a generous helping of masala 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, matki sprouts, ankurit 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.

Health benefits of sprouted matki, matki sprouts, ankurit 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.