Matki Bhaji
Matki Bhaji is a popular Maharashtrian dry curry made from sprouted moth beans (matki). It's a flavorful, everyday dish typically prepared with onions, tomatoes, green chilies, and a blend of spices like goda masala or goda kala masala. It's a staple in Maharashtrian homes, often served with chapati or bhakri.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber from the sprouted beans, making it relatively low in fat and moderate in carbohydrates. A typical serving provides a solid boost of iron, folate, and potassium.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 14 g |
| Carbs | 32 g |
| Fat | 4 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Iron | 4.2 mg |
| Folate | 165 mcg |
| Potassium | 450 mg |
| Magnesium | 65 mg |
| Phosphorus | 180 mg |
| Zinc | 2.1 mg |
| Vitamin B6 | 0.3 mg |
| Thiamine (B1) | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sprouting the moth beans enhances their nutritional profile by increasing bioavailable nutrients and making them easier to digest. In Maharashtrian cuisine, it's a classic example of a 'usal' (sprouted legume curry) that's both economical and deeply satisfying.
