Moth Bean Soup
Moth Bean Soup, also known as Matki Usal or Matki Dal, is a hearty and aromatic lentil soup from the Indian subcontinent, particularly popular in Maharashtra, Gujarat, and Rajasthan. It is made by simmering sprouted moth beans with a base of onions, tomatoes, and a blend of spices like turmeric, cumin, and coriander, often finished with a tempering of mustard seeds and curry leaves.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being an excellent source of plant-based protein and dietary fiber while being relatively low in fat. A typical serving provides a substantial amount of iron, folate, and potassium, with a calorie count generally falling in the 200-250 kcal range.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 14 g |
| Carbs | 35 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Potassium | 480 mg |
| Magnesium | 70 mg |
| Phosphorus | 220 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Moth beans are highly drought-resistant and require minimal water, making them a sustainable and vital protein source in arid regions of India. Nutritionally, sprouting the beans before cooking significantly increases the bioavailability of their nutrients and makes them easier to digest.
