Sprouted Moth Bean Stir-fry
Sprouted Moth Bean Stir-fry is a savory Indian dish made from sprouted moth beans (matki) quickly sautéed with spices, onions, tomatoes, and often fresh herbs. It is a popular street food and home-cooked meal, especially in Maharashtra and other parts of Western India, known for its simplicity and nutritional punch.
🍽️ Nutrition at a glance
This dish is a high-protein, high-fiber, and relatively low-carb option, making it excellent for sustained energy and digestive health. A typical serving provides a good range of B vitamins, iron, and potassium with a moderate calorie count.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 25 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 3.5 mg |
| Potassium | 400 mg |
| Magnesium | 60 mg |
| Folate | 120 mcg |
| Vitamin B6 | 0.3 mg |
| Phosphorus | 150 mg |
| Zinc | 1.8 mg |
| Manganese | 0.8 mg |
Per 1 cup (approximately 200 g) · estimated, varies by recipe
💡 What's interesting
Moth beans are prized in Indian cuisine for their ability to sprout easily, which significantly boosts their bioavailability of nutrients and reduces cooking time. This stir-fry is a classic example of how traditional Indian cooking transforms humble legumes into a flavorful, nutrient-dense meal.
