Maharashtrian cuisine is excellent in making dishes out of sprouted moth beans. This sprouted moth bean subzi is an adaptation of a Marathi dish named Matki Bhaji. Unlike your typical onion-tomato base in traditional subzi’s; this uses a paste of dry coconut and roasted onion + Goda or Garam Masala to give a uniquely West-Indian flavor to the dish.
Recipe in a FlowChart
I am a huge fan of Flow Charts. So, I decided to put the recipe up in a flowchart format for folks who are visual learners. In an Upgrademyfood Special - Here’s Sprouted Moth Beans Subzi recipe in a flow chart format!!
Step by Step Pics
Sprout moth beans
Pressure cook lightly with salt and water…
Prepare Wet Spice Paste: Roast Onions (not pictured), roast coconut, roast dalia - then grind them into wet paste with little water
Pull together Subzi: Add initial tadka items (cumin seeds, ginger garlic paste, turmeric powder, chili powder) to hot oil and stir fry. Add pressure cooked moth beans.
Add wet spice paste and boil. Finish off with Garam Masala or Goda Masala. Add a cup of water and let it boil with the subzi if it is too thick.
That’s it. Delicious, piping hot sprouted Moth Bean Subzi is ready to be served!!
Recipe
Sprouted Moth Bean Subzi
Course: RecipesCuisine: IndianDifficulty: Medium4
servings30
minutes300
kcalThis sprouted moth bean subzi is vegan, creamy and delicious. The roasted onions, coconut and goda masala give this dish a unique West-Indian flavor profile.
Ingredients
3 cups Sprouted Moth Beans
Oil - 2 Tsp
Salt - To taste
- Initial Tadka
Cumin Seeds - 1 tsp
Ginger Garlic Paste - 1 Tbsp
Chili Powder- 1 tsp
Turmeric Powder - 1/2 tsp
- Masala Paste
Dry Coconut Shredded - 3 Tbsp
Split Dalia (Roasted chickpeas) - 2 Tbsp
Onion (Large) - 1
- Finishing Spice
Garam Masala or Goda Masala - 1tsp
Directions
- Add 3 cups of sprouted Moth Beans to pressure cooker with 1 cup water and 1/2 tsp salt. Pressure cook for 1 whistle or 3 minutes in Instant Pot.
- Prepare Wet Spice Paste
- Roast onions - I placed large chopped onion in air fryer 350F for 10 minutes. You can roast them in an oven or in an open flame if you have gas stove. Set aside
- Roast dry coconut for a few minutes until they reach a beautiful brown color. They can burn easily, so keep a close eye and medium heat.
- Roast Dalia for a few minutes until they get light brown.
- Grind all ingredients above with some water
- Pulling Subzi together
- To a heated pan, add 2 tsp of oil. Add ginger garlic paste, chili powder and turmeric powder and give a quick stir fry for 15-20 seconds. They should fry in the oil well.
- Now add pressure cooked sprouts to the pan. Stir fry well for a few seconds.
- Add the ground paste and let it come to a boil. Add a cup of water if too thick. The subzi needs to be slightly watery.
- Finish off with a tsp of Garam Masala or Goda Masala. Switch off the heat.
Conclusion
- Ques: Can I not use regular moth beans for this recipe without all the effort of sprouting?
- Ans: Totally, yes!
- Ques: Then, why bother with the extra 2-3 day step of sprouting?
- Ans: Because sprouting results in a 5.5x increase in minerals (like Fe, Ca) for the body. Besides, there is not a lot of active work - just soak then drain and leave them alone. Repeat for 2 days. Plus, sprouted beans cook in a fraction of the time needed to cook regular beans. I encourage you to try it.
I hope this recipe motivated you to try and make this sprouted bean recipe. Here’s the original Marathi recipe that inspired me to try it. Oh, I also absolutely love, love the Misal Pav recipe by Cooking Shooking. The Marathi’s sure know their way around sprouted Moth beans.
I hope you give this Sprouted Moth Beans Subzi recipe a try. Do post your feedback and comments below. I look forward to reading them!
I like the sprouted moth recipe and would like to try it. My only concern, Swetha is that I am allergic to coconut. Usually in my fish curries I use Greek yogurt. I am wondering if browned cauliflower florets will work instead. What do you think?
Hi Rita, browned cauliflower sounds very interesting. How about soaked almonds or cashews in case you are not allergies to nuts? Or even sunflower butter, maybe?
I think any ingredient that has fat in it for creaminess and emulsification will work.