You are here: Home> Course > Indian Salads > Wholesome Salads (Salads that make a meal) > Matki Salad, Healthy Moath Bean Salad
matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe |
Tarla Dalal
• 24 January, 2020
Table of Content
matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | with 33 amazing images.
Nutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious matki salad. Simple spices add to the flavour of this healthy sprouts salad, while tangy lemon juice works its magic. Learn how to make healthy moth bean salad recipe.
For matki salad recipe, firstly learn the art of sprouting and boiling matki perfectly. Then add in all the veggies like carrots, red cabbage and onions along with spices like chilli powder, jeera powder and salt. Lastly do not forget to add lemon juice before you toss the salad. Like all salads this is best enjoyed immediately while the veggies are fresh and crunchy.
This easy sprouts salad abounds in protein, iron, potassium, fibre, vitamin A and vitamin C. Protein and fiber will aid in weight loss while the iron will help keep anemia at bay. The vitamins will together help reduce the inflammation in the body and ward off free radicals from the body. They will also build your body’s defense against various diseases.
In all this healthy sprouts salad is a welcome addition for most of us – whether you are a healthy individual or suffering from heart disease, obesity, diabetes, hypertension or PCOS. Senior citizens can over cook the matki and reap its benefits as well.
Relish this matki salad for lunch, dinner or as a nourishing in-between snack.
Enjoy matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | with step by step photos.
Matki Salad, Healthy Moath Bean Salad recipe - How to make Matki Salad, Healthy Moath Bean Salad
Tags
Soaking Time
0
Preparation Time
20 Mins
Cooking Time
0 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
20 Mins
Makes
4 servings
Ingredients
For Matki Salad
2 cups sprouted and boiled matki (moth beans)
1/2 cup shredded red cabbage
1/2 cup grated carrot
1/4 cup finely chopped onion
1/4 tsp chilli powder
1/4 tsp cumin seeds (jeera) powder
2 tbsp finely chopped coriander (dhania)
2 tsp lemon juice
salt to taste
Method
For matki salad
- Combine all the ingredients in a deep bowl and toss well.
- Serve the matki salad immediately.
Matki Salad, Healthy Moath Bean Salad recipe with step by step photos
-
- If you like Matki Salad, also try other healthy salads like
-
-
For how to sprout matki first choose good quality of moath beans. Inspect the beans to ensure they are dust-free and without stones, debris and insects.
-1-188753.webp?w=800&format=webp)
-
Take around 1 cup of matki in a deep bowl.
-2-188753.webp?w=800&format=webp)
-
Wash it very well with enough water.
-3-188753.webp?w=800&format=webp)
-
Drain out the water using a strainer and discard the water.
-4-188753.webp?w=800&format=webp)
-
Transfer the washed matki into another deep bowl.
-5-188753.webp?w=800&format=webp)
-
Again add enough water. This time the water is for soaking the matki.
-6-188753.webp?w=800&format=webp)
-
Cover it with a lid and keep aside to soak for 6 hours. Soaking helps the matki to swell and make it easier to sprout.
-7-188753.webp?w=800&format=webp)
-
After 6 hours, drain the water again and discard it.
-8-188753.webp?w=800&format=webp)
-
Now for matki sprouts , place a muslin cloth on a flat surface. Muslin cloth is best preferred for sprouting as passage of air is possible easily. Remember air is one of the important factor for sprouting any bean. Alternatively you can place the soaked matki beans in a strainer and cover with it a lid. Transfer the soaked matki bean on it.
-9-188753.webp?w=800&format=webp)
-
Lift all the sides of the muslin cloth towards the centre and twist it and loosely seal it.
-10-188753.webp?w=800&format=webp)
-
Place the sealed side upside down in a bowl. Placing it downwards in necessary, else the muslin cloth might open up and the matki beans might not get enough warmth for sprouting. Warmth is the second important factor necessary for sprouting.
-11-188753.webp?w=800&format=webp)
-
Dab the muslin cloth with very little water. This is the third important factor necessary for sprouting. Excess water might ruin the process of sprouting. So only sprinkle very little water on the muslin cloth.
-12-188753.webp?w=800&format=webp)
-
Keep this aside in a warm place for about 10 to 12 hours to sprout. If you have placed them in a strainer, then toss them twice in between.
-13-188753.webp?w=800&format=webp)
-
This is how sprouted matki looks like.
-14-188753.webp?w=800&format=webp)
-
For how to sprout matki first choose good quality of moath beans. Inspect the beans to ensure they are dust-free and without stones, debris and insects.
-
-
Now for sprouted and boiled matki, boil 1¼ cups of water in a deep non-stick pan. We have measured exact amount of water to avoid the step of draining after cooking and preventing the water soluble vitamins from getting drained out with it.
-1-188754.webp?w=800&format=webp)
-
Add salt as per taste.
-2-188754.webp?w=800&format=webp)
-
Once the water has been boiled, add the matki sprouts.
-3-188754.webp?w=800&format=webp)
-
Mix well using a ladle.
-4-188754.webp?w=800&format=webp)
-
Cover with a lid and cook on a medium flame for approximately 15 minutes. After cooking, you will get approximately 3 cups of sprouted and boiled matki.
-5-188754.webp?w=800&format=webp)
-
Keep stirring in between and checking the amount of water in it.
-6-188754.webp?w=800&format=webp)
-
This is how sprouted and boiled matki looks like.
-7-188754.webp?w=800&format=webp)
-
Enjoy sprouted and boiled matki in the form of sprouted poha, sprouted masala matki and sprouted matki and coriander mini uttapa.
-8-188754.webp?w=800&format=webp)
-
Now for sprouted and boiled matki, boil 1¼ cups of water in a deep non-stick pan. We have measured exact amount of water to avoid the step of draining after cooking and preventing the water soluble vitamins from getting drained out with it.
-
-
For matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe, add the sprouted and boiled matki in a deep bowl.
-1-188755.webp?w=800&format=webp)
-
To this add shredded red cabbage. If red cabbage isn’t easily available then you can also use green cabbage.
-2-188755.webp?w=800&format=webp)
-
Add grated carrot. Since it is a salad, thickly grated carrots have been used.
-3-188755.webp?w=800&format=webp)
-
Add some finely chopped onions. If you want to avoid strong flavours in the healthy sprouts salad, then avoid onions.
-4-188755.webp?w=800&format=webp)
-
Add little chilli powder. If you like green chillies, finely chop and add it to the salad instead of chilli powder.
-5-188755.webp?w=800&format=webp)
-
Add cumin seeds powder also.
-6-188755.webp?w=800&format=webp)
-
Add coriander for additional flavour.
-7-188755.webp?w=800&format=webp)
-
Add lemon juice for that slight tang. This also serves the purpose of a dressing in healthy moth bean salad.
-8-188755.webp?w=800&format=webp)
-
Add salt as per taste. If you have added salt while boiling the matki sprouts, then add very little salt at this stage.
-9-188755.webp?w=800&format=webp)
-
Toss all the ingredients of easy sprouts salad very well using a big spoon.
-10-188755.webp?w=800&format=webp)
-
Serve matki salad immediately to benefit the most from its nutrients.
-11-188755.webp?w=800&format=webp)
-
For matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe, add the sprouted and boiled matki in a deep bowl.
-
-
Matki Salad - for Weight Loss, PCOS, Diabetes and Healthy Heart.
- With 8.9 g of protein per serving, this salad is a boon for weight watchers and PCOS. It helps to keep you full for long hours and avoid binge eating.
- The antioxidants and the fiber from veggies qualifies this salad for those with heart diseases too.
- Diabetics can enjoy half serving of this salad.
- With 18% of iron requirement being fulfilled by 1 serving of this salad, it can be added toyour meals to improve your haemoglobin levels too. This would prevent anemia and avoid fatigue setting in.
- The lemon juice added will help in further absorption of iron.
-
Matki Salad - for Weight Loss, PCOS, Diabetes and Healthy Heart.
Nutrient values (Abbrv)per plate
| Energy | 133 cal |
| Protein | 8.9 g |
| Carbohydrates | 23.3 g |
| Fiber | 2.6 g |
| Fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 15.6 mg |
Click here to view Calories for Matki Salad, Healthy Moath Bean Salad
The Nutrient info is complete
nitika
Nov. 4, 2015, 9:01 a.m.
This healthy salad is made often by me and at times even taken to office and enjoyed as a snack...
Winnie
Nov. 15, 2014, 12:03 p.m.
Just loved the mix of veggies to the boiled matki.lemon juice added to it gives a nice tangy flavour.
