MATKI / MOTH BEAN SPROUTS SALAD

MATKI SALAD / MOTH BEAN SALAD / MATKI CHAAT / HEALTHY SPROUTS SALAD RECIPE

Moth beans are rich in antioxidants like phenols, carotenoids and flavonoids. These antioxidants help reduce the risks of cardiovascular disease, certain cancers and age-related degenerative conditions. Studies have shown that the germination of moth bean sprouts help enhance their antioxidant properties.

Moth beans contain calcium which is the mineral vital for maintaining stronger bones and prevent the risk of osteoporosis.

Sprouted moth bean are a rich source of calcium and dietary fibre which play a prominent role in building stronger muscles 

Benefits of Moth Beans:

Strengthens Bones:

Bolsters Immunity:

Aids in Weight Loss:

Regulates Bowel Movements:

Reduces Stress:

Powerhouse of Vitamin B:

Protects Heart:

INGREDIENTS

• Moong sprouts – 2 cup
• Finely chopped onion – 1 small
• Finely chopped tomato – 1 small
• Finely chopped cucumber- 1 small
• Finely chopped coriander leaves – 2 tbsp
• Green chilly finely chopped – 1 or as per taste OR red chilli pwdr
• Chaat masala – 1 tsp
• Grated carrot – ½ cup
• Pomegranate – ¼ cup
• Lemon juice – 1 tsp or as per taste
• Chilli sauce – 2 tsp
• Tomato ketchup – 2 tsp
• Crispy puri – few broken [optional ]
• Fine nylon sev for garnish
• Peanuts – 2 tbsp [optional ]
• Salt to taste

PREPARATION – [ how to make sprouts at home ]

1. Clean , wash and soak 1 cup moth bean over night . Next day drain out the water and tie the soaked moong dal in a muslin cloth .[or use a sprout maker ]  Keep it in a warm place for a day or 2 . [ I cup beans gives 2 cup sprouts ]
2. Steam the sprouts for 8 to 10 mins .[don’t over steam ]

METHOD

Take the sprouts in a mixing bowl .

Add rest of the ingredients one by one.

Mix it well with clean hands or spoon .

HEALTHY Sprouts salad are ready to serve .

NOTES

1. Add ingredients as per your taste . Also adjust quantity of each ingredients as per your likes.
2. V can also add boiled potato.
3. Instead of chilli sauce and ketchup , use tamarind sweet chutney .
4. Y not add 1 tbsp of olive oil
5. U can try different dressing for a salad . Click here – VARIETIES OF SALADS – https://maryzkitchen.com/?s=Salad
6. Instead of steaming ,u can microwave for 5 mins.
7. Don’t over cook the sprouts – it should be just soft and not mushy  .
8. Some don’t cook the sprouts, they eat raw.
9. I have added crispy puris and peanuts to get a crunchy texture in between , its optional .

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