Matki Usal
Matki Usal is a traditional Maharashtrian curry made from sprouted moth beans (matki), simmered in a spiced coconut and onion-tomato gravy. It's a staple protein-rich dish, often served with pav (bread rolls) or rice, and is a key component of the famous Mumbai street food dish, Misal Pav.
🍽️ Nutrition at a glance
This dish is a balanced source of plant-based protein and complex carbohydrates, with moderate fat content from coconut and oil. A typical serving provides a good amount of dietary fiber, iron, and folate, with a rough calorie range of 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 14 g |
| Carbs | 35 g |
| Fat | 12 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 600 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Potassium | 450 mg |
| Magnesium | 70 mg |
| Phosphorus | 190 mg |
| Zinc | 2.5 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Matki Usal is a cornerstone of Maharashtrian cuisine and the base for the fiery Misal Pav, showcasing India's regional diversity in legume-based dishes. Its use of sprouted beans significantly boosts its nutritional profile by increasing digestibility and nutrient availability.
