Vegan Matki Usal | Indian Moth Bean Sprouts Salad

Maharashtrian cuisine classics

Maharashtra, the western state of India is known for its diverse cuisine and authentic spice blends. The flavors are strong and the taste ranges from mild to spicy to very spicy.

Some of their main dietary staples are lentils, vegetables, and gluten-free flours like finger millet (Jowar) and pearl millet (Bajra), beans, and sprouts. The GF flour is used to prepare flatbread (Dill Flavored Jowar/Sorghum Flatbread and Gluten-Free Bajra Jowar Bhakhri | Sorghum & Pearl Millet Flour Flatbread) and is served alongside a curry and Dal.

While many curries or sabzi is prepared using a combination of vegetables and spices, there are some curries that are made out of sprouted beans. They are called usal and form an important source of proteins, especially for vegetarians or vegans and have many other health benefits. The pods, sprouts, and protein-rich seeds of this crop are commonly consumed in Indian cuisine.

Today's recipe is called Matki Usal. These brown sprouts are also commonly known as mat bean, moth bean, Turkish gram, or dew bean. 

What is Matki Usal

This is a protein-rich vegan side dish that can be served as a curry along with any flatbread. You can also enjoy it as a light salad. Cooked with a special spice blend, it's very easy to put together using basic ingredients and can easily become your go-to weekday meal. 

•  is vegan & gluten-free
•  is very easy and quick to make 
•  is a rich source of protein, minerals, and vitamins
•  is a one-pot meal
• is very flavorful and crunchy to taste
•  can be enjoyed as a side or as a salad
•  is a great addition to your weekly rotation of recipes

Many get confused between an Usal and Misal. Let me explain how they are similar yet different.

Usal as we know now is a curry made with mixed sprouts. The main ingredient in this recipe is the authentic Goda Masala which is also the base for most Maharashtrian dishes. Goda masala is a spiced powder, which is made of whole garam masala spices and dried coconut. It can be prepared at home well in advance and stored in air-tight containers. But if you are unable to make it at home, it's easily available on Amazon and in any Indian grocery store near you. Alternatively, you can also use this read spice mix from Rasoi Magic. It's very similar to the original taste.

Once the Usal is prepared, red spicy watery gravy also called “Rassa” or “Kat“ is added to it and then it’s then topped with some farsan, sev, chopped onions, cilantro, and a lemon wedge to make a Misal. Both, Misal and Usal can be eaten with Pav (a small loaf of bread similar to water rolls). 

My earliest memories of Matki Usal

Thanks to having grown up in a cosmopolitan neighborhood, I got the chance to taste different Indian cuisines and that is how my palate expanded. As a community, we loved (and still do) to share our food with neighbors, friends, and family.

My immediate neighbors were Maharashtrian and I had practically grown up in their home. Naturally, I developed a liking to their food habits which is the case even today. I loved everything that was cooked in their home except of course the non-vegetarian dishes. But I was always attracted to the kind of dishes they made which was a stark contrast to the South Indian food being made in my house, their homemade masala, and the aroma coming from their kitchen. I was always intrigued by their cooking style and recipes and would often observe them cook.

Matki Usal is a dish I had for the first time at their house. I have loved it ever since. My mom eventually learned the recipe from them and would make it for me every time. In fact, even today, when I visit Bombay and am invited for a meal at their place, matki usal is always on the menu. They know how much I love it! This is why I wanted to share this fail-proof family recipe with all of you as well. 

The first step is to sprout the moth bean sprouts. Chef Tip - Sprouting beans at home is super easy and way cheaper ($$$) than buying ready sprouts from the grocery stores. It is very easy to sprout them at home and you don’t need any special equipment to do so! It truly is the most cost-effective way to get a large number of sprouts.

Did you know - Sprouting legumes, grains, and seeds makes them much easier to digest by breaking down the anti-nutrients that are common in these foods? Plus it also increases the vitamin C and B content and the fiber! This is the method that works best for me - Wash and soak the beans in water, overnight and then strain the water the next day. Leave it in the strainer uncovered on your kitchen counter for a day or two. Rinse it once or twice every day. You will begin to see it sprout. Now it's ready to use.

Method:

1. Prepare a paste of roughly chopped onions, garlic, ginger, green chilies, fennel seeds, coriander seeds, and grated/shredded/desiccated coconut. I use this Mixer Grinder for all my Indian cooking. 
2. Heat oil in a pan and once it's hot, temper mustard seeds and cumin seeds. Once they begin to crackle (in about 10 seconds), add chopped curry leaves and a tablespoon of chopped cilantro. They will splutter as well. Immediately add the ground paste to the pan. Fry this for a minute or two.
3.  Add chopped onions and saute till they turn translucent.
4. Then add the chopped tomatoes to the pan and continue to cook till they turn soft. 
5. Add spice mixes like Goda masala, turmeric powder, and salt. Saute for a minute or till the masala is cooked.
6. Then add the moth bean sprouts/matki along with half a cup of water and sugar. Give it a stir and cover the pan. Allow the sprouts to cook in the steam for 8-10 minutes on low-medium flame. Keep stirring at regular intervals. Once they are soft, consider it done. Garnish with chopped cilantro and squeeze lemon juice on top and take it off the flame. It's ready to be served.

Serving suggestions:

Matki Usal tastes best with Pav or bread. We also like it with steamed rice along with some Dal on the side. Quinoa or cauliflower rice is also a great option if you are looking for a low-carb meal. This dish can also be served along with a flatbread like Bhakri, roti, chapati, or naan. You can also enjoy it as a light salad. 

This is the perfect sabzi/curry for everyday cooking, easy to pack in lunchboxes, for weeknight meals, or as a healthy snack. This curry has all the flavors, it's hot and spicy, sour, and tangy with just a hint of sweetness. 

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram @cookilicious with the hashtag #cookiliciousveg. I love hearing your feedback! 

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