Moth Beans Recipes: Delicious And Nutritious

Moth beans, also known as matki or Turkish grams, are a type of legume that are widely used in Indian cuisine. These small, brown beans are packed with nutrition, including protein, fiber, and vitamins. They are also versatile and can be used in a variety of dishes, from soups and stews to salads and curries.

Ingredients

For this article, we have selected three delicious moth bean recipes that are easy to make and packed with flavor. Here are the ingredients you will need:

Moth Bean Salad

• 1 cup of moth beans
• 1 small red onion, finely chopped
• 1 small cucumber, chopped
• 1 small tomato, chopped
• 1 green chili, finely chopped
• 1/4 cup of fresh cilantro, finely chopped
• 1 tablespoon of lemon juice
• Salt to taste

Moth Bean Curry

• 1 cup of moth beans
• 1 medium-sized onion, finely chopped
• 1 medium-sized tomato, finely chopped
• 1 tablespoon of ginger-garlic paste
• 1 teaspoon of cumin seeds
• 1 teaspoon of coriander powder
• 1/2 teaspoon of turmeric powder
• 1/2 teaspoon of red chili powder
• 1/4 teaspoon of garam masala
• 2 tablespoons of oil
• Salt to taste
• 2 cups of water

Moth Bean Soup

• 1 cup of moth beans
• 1 medium-sized onion, finely chopped
• 2 cloves of garlic, finely chopped
• 1 medium-sized tomato, finely chopped
• 1/2 teaspoon of turmeric powder
• 1/2 teaspoon of cumin powder
• 1/2 teaspoon of coriander powder
• 1/2 teaspoon of red chili powder
• 1 tablespoon of oil
• Salt to taste
• 4 cups of water

Instructions

Moth Bean Salad

1. Rinse the moth beans and soak them in water for 4-5 hours.

2. Drain the water and transfer the beans to a pressure cooker.

3. Add 2 cups of water and a pinch of salt.

4. Pressure cook for 3-4 whistles or until the beans are soft.

5. In a mixing bowl, add the cooked beans, chopped onion, cucumber, tomato, green chili, cilantro, lemon juice, and salt. Mix well.

6. Serve chilled or at room temperature.

Moth Bean Curry

1. Rinse the moth beans and soak them in water for 4-5 hours.

2. Drain the water and set the beans aside.

3. Heat oil in a pan and add cumin seeds.

4. Once the seeds start to splutter, add chopped onions and sauté until they turn golden brown.

5. Add ginger-garlic paste and sauté for a minute.

6. Add chopped tomatoes and cook until they turn mushy.

7. Add coriander powder, turmeric powder, red chili powder, garam masala, and salt. Mix well.

8. Add the soaked and drained moth beans and mix well.

9. Add 2 cups of water and pressure cook for 3-4 whistles or until the beans are soft.

10. Serve hot with rice or roti.

Moth Bean Soup

1. Rinse the moth beans and soak them in water for 4-5 hours.

2. Drain the water and set the beans aside.

3. Heat oil in a pan and add chopped onions and garlic.

4. Sauté until the onions turn golden brown.

5. Add chopped tomatoes and cook until they turn mushy.

6. Add coriander powder, cumin powder, turmeric powder, red chili powder, and salt. Mix well.

7. Add the soaked and drained moth beans and mix well.

8. Add 4 cups of water and pressure cook for 4-5 whistles or until the beans are soft.

9. Once the pressure is released, use a hand blender or a mixer to blend the soup until smooth.

10. Serve hot with bread or crackers.

Nutrition

Moth beans are a rich source of protein, fiber, and vitamins. One cup of cooked moth beans (164 grams) contains:

• Calories: 234
• Protein: 14.6 grams
• Fiber: 15.6 grams
• Fat: 0.8 grams
• Carbohydrates: 40.5 grams
• Vitamin C: 8% of the RDI
• Iron: 25% of the RDI
• Magnesium: 21% of the RDI
• Phosphorus: 19% of the RDI

These recipes are a great way to incorporate moth beans into your diet and enjoy their health benefits. Try them out and let us know what you think!