Moth Bean Salad
Moth Bean Salad is a vibrant, protein-packed salad from the Indian subcontinent, primarily made with sprouted moth beans (matki), fresh vegetables like onions and tomatoes, and a zesty lemon-based dressing. It's a popular street food and healthy snack, often seasoned with chaat masala and green chilies for a spicy kick.
🍽️ Nutrition at a glance
This salad is exceptionally high in plant-based protein and dietary fiber, making it very filling and nutritionally dense, while being relatively low in fat and calories. A typical serving provides a good source of iron, folate, and magnesium, with an estimated 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 14 g |
| Carbs | 28 g |
| Fat | 2 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Iron | 4.2 mg |
| Folate | 160 mcg |
| Magnesium | 80 mg |
| Potassium | 420 mg |
| Phosphorus | 180 mg |
| Zinc | 2.5 mg |
| Vitamin C | 15 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a beloved 'chaat' (savory snack) enjoyed across India for its refreshing taste and health benefits. Nutritionally, sprouting the moth beans significantly increases their bioavailable protein and reduces anti-nutrients, enhancing digestibility.
