Matki or moth beans are commonly grown in dry regions of India, where there isn’t always an abundant supply of water. These beans are very rich in proteins and calcium, making them a great choice for vegetarians, vegans and also the lactose intolerant. Besides these, it also offers fiber, vitamins and minerals like zinc, sodium, copper, iron, manganese, phosphorous, potassium, calcium and magnesium. Sprouting the moth beans making them more nutritious, which is why we’ve put them in a fun kid-friendly recipe for today – Sprouted Moth Beans Frankie!
Sprouted Moth Beans Frankie Recipe for Kids
Ingredients:
- 1 cup sprouted moth beans
- 1 onion finely chopped
- 1 tomato finely chopped
- 2-3 cloves of garlic
- 1 teaspoon oil
- 1/4 teaspoon cumin seeds
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon garam masala (optional)
- Salt to taste
- Small bunch of fresh coriander , finely chopped
Method:
1. Rinse and soak the moth beans (matki) in enough water for 6-8 hours. Drain. Now tie the soaked beans in a kitchen towel and keep in a dark and warm place (preferably in a casserole or in a microwave oven) for around 6-8 hours. The moth beans will sprout.
2. Heat oil in a non stick pan . Add cumin seeds. Once the seeds crackle add the chopped garlic followed by finely chopped onion. Stir fry until the onions become soft.
3. Now add chopped tomatoes. Stir fry till they get mushy. Now add turmeric powder followed by garam masala.
4. Mix well. Toss in the sprouted moth beans. Stir fry for 1-2 minutes.
5. Season with salt and cook, covered, for another 5-7 minutes on a low flame. Once the beans are soft and can be mashed between fingers, turn off the flame.
6. Garnish with finely chopped fresh coriander . You can add 1/2 teaspoon of lemon juice if preferred. Wrap a few tablespoons of the beans in a chapathi or paratha, sprinkle some grated cheese on top and roll it while still hot.
The Sprouted moth beans frankie is a great way to serve these healthy beans to fussy eaters. But you can also try other options like serving it as a stir fry with steamed rice or dosas. Moth beans also go well in soups and salads, and are ideal for kids above the age of one year.
- 1 cup sprouted moth beans
- 1 onion finely chopped
- 1 tomato finely chopped
- 2-3 cloves of garlic
- 1 teaspoon oil
- ¼ teaspoon cumin seeds
- ¼ teaspoon turmeric powder
- ½ teaspoon garam masala (optional)
- Salt to taste
- Small bunch of fresh coriander , finely chopped
- Rinse and soak the moth beans (matki) in enough water for 6-8 hours. Drain. Now tie the soaked beans in a kitchen towel and keep in a dark and warm place (preferably in a casserole or in a microwave oven) for around 6-8 hours. The moth beans will sprout.
- Heat oil in a non stick pan . Add cumin seeds. Once the seeds crackle add the chopped garlic followed by finely chopped onion. Stir fry until the onions become soft.
- Now add chopped tomatoes. Stir fry till they get mushy. Now add turmeric powder followed by garam masala.
- Mix well. Toss in the sprouted moth beans. Stir fry for 1-2 minutes.
- Season with salt and cook, covered, for another 5-7 minutes on a low flame. Once the beans are soft and can be mashed between fingers, turn off the flame.
- Garnish with finely chopped fresh coriander . You can add ½ teaspoon of lemon juice if preferred. Wrap a few tablespoons of the beans in a chapathi or paratha, sprinkle some grated cheese on top and roll it while still hot.