Keertida

Did you know Matki/ moth beans have the highest iron content among all beans?

When I got diagnosed as anaemic and started looking into traditional foods I could eat to increase my iron levels, I was delighted to find that matki, a staple in Marathi kitchens has the highest iron content- yes, more than rajma/ chole/ chana, whole moong/ masoor/ urad/ even soy with 10.8 mg of iron in just half a cup (100 gms).

The way we’ve been eating usal- by sprouting it further increases iron availability and absorption + as per my doctor’s advise, I cooked it in my mother-in-law’s old iron kadhai, which does make the colour turn darker (and a little less appetising), but hey, it’s a better trade-off than taking those hellish iron tablets, so I’ll take it. 

Here’s the recipe, try it!

Serves 3

1/2 a cup of matki, soaked for 10-12 hours, and then strained and sprouted for another 10-12 hours.

Wash the sprouted matki

In a kadhai, heat 

1.5 Tbsp oil (groundnut) and temper it with 
1/2 tsp mustard seeds
A fat pinch of heeng
1/4 tsp turmeric powder 
6-7 curry leaves

Tip in the sprouted moong, along with
1/2 tsp red chili powder/ more

Add enough hot water to cover the matki, along with salt and let it cover and cook for 8-10 mins. 
I see a lot of people pressure cooking matki- why? It cooks so fast outside, pressure cooking kills the texture& flavour. 

Once cooked, add
1/2 tsp jaggery/ more to taste
1 tsp Goda Masala
2-3 Amsul petals- if you’re cooking in an iron vessel, avoid, since the iron leeches in the food more and makes the taste quite metallic. Add lime juice while serving for flavour & vitamin c which helps iron absorption. 
1/4 cup grated coconut (fresh ideal, else frozen)

Let this simmer for 4-5 mins.

Taste- see if you need more salt/ jaggery. Adjust as needed, add freshly chopped coriander and serve.e

I grew up having this with rice and a dry bhaaji, but my new favourite way to have this is with some chopped tomatoes (add onions too if you like) + some shev which makes the perfect evening snack- like a healthy chaat.

[Matki, Marathi, Usal, sprouts, healthy food, recipes, vegetarian food]

#marathifood #matki #usal #vegetarianrecipes