Matki Usal
sprouted moth beans in a thin dark gravy of onion, roasted coconut and goda masala
Start 2 days ahead. The sprouting alone is 2 days, against 45 min of actual work.
Allergens in Matki Usal: peanuts, mustard.
Ingredients
Quantities for 4.
- 300g (about 2 cups), sprouted Sprouted Moth
- 2 medium, finely chopped Onion
- 8 cloves, crushed Garlic
- 3cm piece, grated Ginger
- 40g, grated and dry-roasted Dried Coconut
- 2 tsp Garam Masalagoda masala is the Maharashtrian original, if you can get it
- 2 tsp Chilli Powder
- 1 tsp Kashmiri Chilli
- 1 tsp Coriander Powder
- 1/2 tsp Turmeric
- 1 tsp Mustard Seeds
- 1/2 tsp Cumin Seeds
- 10 Curry Leaves
- 1/4 tsp Asafoetidause compounded-free hing to keep this gluten-free
- 1 tsp, grated Jaggeryoptional
- 2 tsp thick pulp Tamarindoptional
- 3 tbsp Groundnut Oil
- 500ml Water
- 4 tbsp, chopped Coriander Leavesoptional
- to taste Salt
Cookware
stovetop, pressure cooker
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Sprouting matki takes two days: soak the beans 8 hours, drain, tie them in a damp cloth and leave in a warm place 24 to 36 hours until the tails are about 5mm.
- Dry-roast the grated dried coconut until deep brown and grind it with the onion, garlic and ginger before you light the pan.
- Rinse the sprouts and pick out any that have not opened.
Method
- Grind the roasted dried coconut with half the onion, the garlic and the ginger to a coarse paste with 3 tbsp water.
- Heat the oil, pop the mustard seeds, then add the cumin, curry leaves and hing.
- Add the remaining chopped onion and cook 6 minutes until golden at the edges.
- Stir in the coconut paste and fry 5 minutes over medium heat until it darkens and stops smelling raw.Keep scraping the base. Coconut paste catches fast.
- Add the chilli powder, kashmiri chilli, coriander powder, turmeric and garam masala and fry 1 minute.
- Tip in the sprouts, turn them through the masala and cook 3 minutes.
- Add the water, salt, jaggery and tamarind, bring to a boil, then cover and simmer 18 minutes until the beans are soft but still hold their shape.Pressure cooking is faster but turns them to mush. Eighteen minutes open is worth the time.
- Uncover and check the gravy: it should be thin, dark and slick with red oil on top. Loosen with hot water if it has tightened.
- Finish with coriander and serve with bhakri, or with pav and chopped onion.
Storage
Keeps 3 days refrigerated and thickens as the beans drink the gravy; loosen with hot water when reheating. Freezes 1 month.
Nutrition Good estimate
One serving of Matki Usal (305 g) is about 238 calories, or 79 calories per 100 g.
Low protein: 5 g a serving, 8% of the calories
| Per serving305 g | Per 100 g | |
|---|---|---|
| Calories | 238 kcal | 79 kcal |
| Protein | 5.0 g | 2 g |
| Carbohydrate | 19.5 g | 6 g |
| of which sugars | 8.6 g | 3 g |
| Fibre | 6.0 g | 2 g |
| Fat | 17.7 g | 6 g |
| of which saturated | 7.6 g | 2 g |
| of which unsaturated | 9.0 g | 3 g |
Nearest database match used for asafoetida, curry leaves, garam masala, jaggery, and others. Estimated from raw ingredients using USDA FoodData Central.
More like this: Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Maharashtrian recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.