Pan-Indian · Main
Matki usal
Sprouted moth bean curry
- Energy
- 244 kcal
- Protein
- 11.6 g
- Fibre
- 10.8 g
- Time
- 50 min
Per serving, 144 g.1 Good for lunch or dinner.
One serving gives you
- 49%of the day’s folate
- 15%of the day’s iron
- 10%of the day’s calcium
- 43%of the day’s fibre
Nutrition facts
One serving, 144 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy244 kcal14%
Carbohydrates
- Carbohydrate32.3 g11%
- Fibre10.8 g43%
- Soluble fibre1 g
Fats
- Fat7.14 g15%
- Saturated fat limit1.32 g7% of limit
- Monounsaturated fat3.12 g
- Polyunsaturated fat2.1 g
- Omega-61.96 g25%
- Omega-30.14 g15%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.6 g23%
- Histidine308 mg51%
- Isoleucine462 mg39%
- Leucine855 mg37%
- Lysine717 mg66%
- Methionine + cystine173 mg29%
- Phenylalanine + tyrosine977 mg116%
- Threonine410 mg98%
- Tryptophan108 mg51%
- Valine549 mg70%
Vitamins
- Vitamin A41.1 µg5%
- Vitamin B10.19 mg14%
- Vitamin B20.07 mg4%
- Vitamin B31.14 mg10%
- Vitamin B50.98 mg20%
- Vitamin B60.16 mg9%
- BiotinNot in the source data
- Folate108 µg49%
- Vitamin B120 µg0%
- Vitamin C14 mg22%
- Vitamin D0 µg0%
- Vitamin E1.45 mg19%
- Vitamin K33.9 µg62%
Minerals
- Calcium104 mg10%
- ChromiumNot in the source data
- Copper0.34 mg20%
- IodineNot in the source data
- Iron4.47 mg15%
- Magnesium110 mg30%
- Manganese0.92 mg23%
- MolybdenumNot in the source data
- Phosphorus199 mg20%
- Potassium758 mg22%
- Selenium9.9 µg25%
- Sodium limit332 mg17% of limit
- Zinc1.2 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Moth bean matki50 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.8 g
Method
About 50 minutes.
- 1
Drain the soaked 50 g moth beans and pressure-cook with salt until soft (5–7 whistles).
- 2
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the moth beans with its cooking water and simmer 15 minutes, mashing a few to thicken. Finish with coriander leaves.