Matki usal

Matki usal is Maharashtrian home food at its best, sprouted moth beans simmered with onion, garlic and goda masala. It is the kind of everyday sabzi that quietly delivers more protein than most vegetable dishes, and it works equally well with phulka, rice or as the base of a homely misal. Sprouting takes a day or two, so start soaking ahead. The 30 minutes here is the cooking.

Why it helps

Matki is a legume, so unlike a plain potato or lauki sabzi, this one brings real protein and fibre to the plate. Sprouting makes the beans easier to digest too. A katori of usal with two phulkas and salad makes a properly balanced meal that keeps you full through the afternoon. More high-protein everyday foods

Ingredients (serves 3)

• 2 cups sprouted matki (from about 1 cup dry matki, soaked overnight and sprouted for a day)
• 1 large onion, finely chopped
• 1 tomato, chopped
• 3 to 4 garlic cloves, crushed
• 1 to 2 teaspoons goda masala, or garam masala if that is what your kitchen has
• 1/2 teaspoon each of turmeric and red chilli powder
• 2 teaspoons oil, 1/2 teaspoon mustard seeds, a few curry leaves
• Salt to taste, fresh coriander and grated coconut to finish

Method

1. Heat the oil in a kadhai and crackle the mustard seeds and curry leaves.
2. Add the onion and garlic and cook until golden.
3. Add the tomato, turmeric, chilli powder and goda masala and cook until the masala leaves the oil.
4. Add the sprouted matki with salt and about 1 cup of hot water.
5. Cover and simmer on low for 12 to 15 minutes, until the sprouts are tender but still hold their shape.
6. Check the seasoning, keep it slightly saucy if serving with rice.
7. Finish with coriander and a spoon of grated coconut.

Make it your own

• Turning it into misal? Keep it honest: one pav, extra usal, chopped onion and lemon, and go easy on the farsan topping.
• Ghee in the tadka tastes lovely, but with oil the dish is fully plant-based.
• No matki at home? The same recipe works with moong sprouts, or enjoy them raw in a moong sprouts chaat.

Enjoy it as part of the CurviCare Plate, or browse more everyday recipes.