Sprouted Moth Bean Salad
Sprouted Moth Bean Salad is a vibrant, protein-packed Indian dish made from germinated moth beans (matki), typically tossed with fresh vegetables, herbs, and tangy lemon dressing. It's a staple in Maharashtrian and Konkani cuisine, often enjoyed as a light meal, side dish, or healthy snack. The sprouting process enhances its nutritional profile and gives it a pleasant, slightly crunchy texture.
🍽️ Nutrition at a glance
This salad is exceptionally high in plant-based protein and dietary fiber while being low in fat and moderate in carbohydrates. A single serving provides substantial amounts of iron, folate, and potassium, with a calorie count typically ranging from 150-200 kcal per cup.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 12 g |
| Carbs | 24 g |
| Fat | 1 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 4.5 mg |
| Folate | 180 µg |
| Potassium | 420 mg |
| Magnesium | 65 mg |
| Phosphorus | 180 mg |
| Zinc | 2.2 mg |
| Vitamin C | 15 mg |
| Manganese | 0.8 mg |
Per 1 cup (approximately 200 g) · estimated, varies by recipe
💡 What's interesting
Moth bean sprouts are a nutritional powerhouse, with sprouting increasing their protein content by up to 30% and making minerals more bioavailable. Culturally, this dish is a cornerstone of fasting (vrat) foods in parts of India, as legumes like moth beans are permitted during religious observances when grains are avoided.
