{"id":285076,"date":"2025-07-23T11:32:24","date_gmt":"2025-07-23T11:32:24","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/285076\/"},"modified":"2025-07-23T11:32:24","modified_gmt":"2025-07-23T11:32:24","slug":"what-is-matki-or-moth-bean","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/285076\/","title":{"rendered":"What is matki or moth bean?"},"content":{"rendered":"

From Rujuta Diwekar to Ryan Fernando, celebrity nutritionists have often highlighted the power of Indian grains and kitchen staples. The recent superfood to get the spotlight is matki \u2014 or moth beans \u2014 grown extensively in Maharashtra and its surrounding regions.<\/p>\n

According to Edwina Raj, head of services \u2013 clinical nutrition & dietetics, Aster CMI Hospital, Bengaluru<\/a>, matki is a small brown legume packed with fiber and essential minerals like magnesium and potassium.<\/p>\n

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\u201cMatki supports heart health by lowering bad cholesterol, improving blood circulation, and helping manage blood pressure. Its high fiber content also aids in reducing the risk of heart disease by keeping arteries clear and promoting healthy digestion,\u201d she explained.<\/p>\n

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Pratiksha Kadam, chief dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai<\/a>, said that matki contains high protein besides fiber, magnesium, potassium, and folate. \u201cMatki\u2019s ability to reduce LDL cholesterol, along with potassium\u2019s ability to manage blood pressure, greatly lowers the chances of cardiovascular disease,\u201d she explained, adding that matki\u2019s antioxidant properties decrease oxidative stress, inflammation, and further heart function.<\/p>\n

\u201cMatki is especially helpful for vegetarians because it provides essential plant-based protein,\u201d she told indianexpress.com<\/a>.<\/p>\n

Who should be careful?<\/p>\n

Raj mentioned that matki is generally safe for most people, including those with diabetes and high blood pressure. However, people with kidney or gastrointestinal issues should consult with their dietitian. \u201cIt\u2019s best to soak and sprout matki before cooking<\/a><\/strong> to enhance digestion and nutrient absorption. Incorporating matki into your daily diet, like in salads, curries, or sprouts can be a simple and tasty step toward a healthier heart,\u201d she added.<\/p>\n

\u201cMost people can consume matki without issues, but those with legume allergies and IBS may need to be careful as matki may cause bloating or discomfort. Soaking the beans overnight and cooking them well helps improve digestion and reduce anti-nutrients such as phytic acid which hinders mineral absorption,\u201d concurred Kadam.<\/p>\n

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\"moth Moth bean or matki is a great source of protein (Source: Freepik)
\nHere\u2019s how to soak it best<\/p>\n

According to culinary expert and digital creator Nithyaa, soak matki for 7-8 hours or overnight and drain the water completely the next day. \u201cKeep the drained matki covered in a warm dry place. It will soon start sprouting. Cover and keep it aside for another day or two until it is fully sprouted,\u201d she said, suggesting using it immediately or keep in the refrigerator and use within a couple of days.<\/p>\n

A quick recipe to make matki
\nIngredients:<\/p>\n

2 cups \u2013 Sprouted moth beans
2tbsp \u2013 Oil
A pinch of hing or asafoetida
\u00bd tsp \u2013 Mustard seeds
\u00bd tsp \u2013 Cumin seeds or jeera
\u00bc tsp \u2013 Turmeric powder
\u00bd tsp \u2013 Red chilli powder
\u00bd tsp \u2013 Coriander powder
\u00bd tsp \u2013 Goda masala (a variation of garam masala)
2 tbsp \u2013 Jaggery
Few coriander leaves for garnishing
6-7 \u2013 Curry leaves
1 cup \u2013 Grated coconut (optional)
\u00bd-inch \u2013 Ginger
1 tsp- Tamarind
2 \u2013 Green chillies
Salt to taste<\/p>\n

Recipe:<\/p>\n