sprouted and boiled matki recipe | boiled matki sprouts | how to sprout matki | how to boil matki
by Tarla Dalal

sprouted and boiled matki recipe | boiled matki sprouts | how to sprout matki | how to boil matki | with 22 amazing images

Sprouted and boiled matki is a valuable addition to many dishes ranging from subzis to chaat and rice preparations too. All you have to do is learn the art of sprouting matki and then boiling it to perfection. Learn how to sprout and boil matki in a step-by-step fashion.

Boiled matki sprouts needs about 6 hours of soaking the matki beans and then keeping them to sprout for around 10 to 12 hours. Once sprouted boil 1¼ cups of water along with salt and boil these matki sprouts for 15 minutes.

Sprouted and boiled matki has a rustic, nutty flavour, which combines well with most spices and veggies. So, you do not have to think twice before adding it to a dish. It is also chock-full of nutrients, so you can add some to your lunch salads too.

Making a salad using these boiled matki sprouts is very easy. Just sprinkle some chilli powder, lemon juice and finely chopped coriander over it and toss well. Your health portion of salad is ready. In reality it needs no other ingredients.

But once you have mastered how to sprout matki and how to boil matki, you can try some recipes with matki like Matki Pulao or Matki Sabzi also.

Enjoy sprouted and boiled matki recipe | boiled matki sprouts | how to sprout matki | how to boil matki | with step by step photos

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Sprouted and Boiled Matki recipe - How to make Sprouted and Boiled Matki

For Sprouted and Boiled Matki
1 cup matki (moath beans) , washed and drained
salt to taste

Method
For sprouted and boiled matki

Clean and wash the matki and combine it with enough water in a deep bowl. Cover with a lid and keep aside to soak for 6 hours.
Drain completely and place them on a muslin cloth. Bring together all the sides of the muslin cloth, twist it and place it upside down in a deep bowl.
Dab it with water and keep aside in a warm place to sprout for 10 to 12 hours.
Once they matki sprouts are ready, boil 1¼ cups of water and salt in a deep non-stick pan and mix well.
Add the matki sprouts to it and mix well. Cover with a lid and cook on a medium flame for 15 minutes, while stirring occasionally.
Use the sprouted and boiled matki as required.

Nutrient values (Abbrv) per cup

Energy	237 cal
Protein	16.9 g
Carbohydrates	40.5 g
Fiber	3.2 g
Fat	0.8 g
Cholesterol	0 mg
Sodium	21.1 mg

Click here to view calories for Sprouted and Boiled Matki

Sprouted and Boiled Matki recipe with step by step photos

If you like sprouted and boiled matki

If you like sprouted and boiled matki and want to explore it in your daily cooking, you can try recipes like

Health benefits of sprouted and boiled matki

Sprouted and boiled matki is brimming with protein, calcium, iron and fiber.
The protein nourishes each and every cell of our body, and when paired with calcium it helps in strengthening bones.
The fiber and protein together help to give you a satiety value. This keeps you full for hours and avoids binge eating. Thus these are perfect for those aiming to lose weight.
The fiber in it beneficial to diabetics and heart patients too. Toss it with a few veggies to make flawless option to keep blood sugar and cholesterol levels under check.

The iron from these sprouts will assure a proper supply of oxygen to and from to heart.
Here the matki sprouts have been boiled with just enough water to prevent any loss of water-soluble vitamins, which take part in energy metabolism.
With not very high on sodium count, these can be included even in a hypertension diet. They need to restrict the use as salt depending the amount of salt permitted per day.

How to sprout matki

For sprouted and boiled matki first choose good quality of moath beans. Inspect the beans to ensure they are dust-free and without stones, debris and insects.
Take around 1 cup of matki in a deep bowl.

Wash it very well with enough water.
Drain out the water using a strainer and discard the water.
Transfer the washed matki into another deep bowl.
Again add enough water. This time the water is for soaking the matki.
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.

After 6 hours, drain the water again and discard it.
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.
Lift all the sides of the muslin cloth towards the centre and twist it and loosely seal it.
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.
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.

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.
This is how sprouted matki looks like.

How to boil matki

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.
Add salt as per taste.
Once the water has been boiled, add the matki sprouts.

Mix well using a ladle.
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.
Keep stirring in between and checking the amount of water in it.
This is how sprouted and boiled matki looks like.
Enjoy sprouted and boiled matki in the form of sprouted poha, sprouted masala matki and sprouted matki and coriander mini uttapa.

How may days does sprouted boiled matki last?

This sprouted and boiled matki lasts for 2 days when refrigerated. Remmber before stroing it in the referigerator, cool the boiled matki well.

Matki Pulao - A Protein Rich Recipe

Use the sprouted and boiled matki to make many tempting delicaicies. If you have leftover rice, the try Matki Pulao. This protein rich delicacy is very easy to make once you have the sprouts and rice ready. See detailed recipe of Matki Pualo. For Matki Pulao

Ingredients
1 cup boiled sprouted matki (moath beans)
2 cups cooked rice (chawal)
1 tbsp oil
1 tsp cumin seeds (jeera)
2 to 3 cloves (laung / lavang)
1/2 tsp asafoetida (hing)
1 tsp finely chopped green chillies
1/2 tsp grated ginger (adrak)
1/2 cup finely chopped spring onions whites
1/4 cup finely chopped capsicum
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander (dhania) powder
salt to taste

For the garnish
1 tbsp finely chopped coriander (dhania)

Method
1. Heat the oil in a broad non-stick pan and add the cumin seeds.
2. When the cumin seeds crackle, add the cloves, asafoetida, green chillies and ginger and sauté on a medium flame for a few seconds.
3. Add the spring onion whites and sauté on a medium flame for 2 to 3 minutes or till they turn translucent.
4. Add the capsicum and sauté on a medium flame for 30 to 40 seconds.
5. Add the turmeric powder, chilli powder and coriander powder and sauté on a medium flame for a few seconds.
6. Add the matki sprouts and again sauté on a medium flame for 1 minute.
7. Add the rice and salt, toss well and cook on a medium flame for 2 minutes, while stirring continuously.
8. Serve hot garnished with coriander.

Foodie #639180

on 08 Aug 19 07:50 AM

Love moong matki combination. I steam them combined in cooker while doing the rice. it gets done just right. Then use it any thing you want with cucumber tomato etc into a salad or raitha. sprinkle lemon juice and chopped corriander.

nimisha

on 23 Feb 18 02:23 PM

this basic recipe of how to soak, sprout and boil this matki, i store it in the freezer at times and use it to make many recipes, it saves time and is very healthy...