Moth Beans (Matki) Salad

Moth beans are small, elongated beans that are an excellent source of protein, minerals and vitamins. 100 g of uncooked moth beans have 23 g of protein. Due to the richness in dietary fibre and protein, moth beans are especially beneficial for those on a vegetarian diet. The most common way of cooking moth beans is to sprout them and then cook them in a spice mix called usal. Moth bean flour is used to make a popular Indian savory street food called bhujia. It is essential to soak moth beans before cooking so that the protein becomes mores digestible. The nutritional value of moth beans makes it an equally delicious and healthy choice for health conscious eating. With a little bit of prep and pre planning this can be a delicious and heathy salad, great to eat for lunch or dinner or packed to take the next day @sarchakra

COOK TIME: 70 mins

PREP TIME: 10 mins

YIELDS: Serves or makes 4

INGREDIENTS

  • 1 cup boiled moth beans *
  • 4 large leaves romaine lettuce
  • salt
  • 2 tsp turmeric
  • 1 small chopped white onion
  • 1 medium chopped tomato
  • 2 tbsp avocado oil
  • 2 tsp crushed black pepper
  • 3 cloves finely chopped garlic
  • 4 tbsp crumbled feta cheese
  • 2 tbsp grated to serve fresh parmesan
  • 3 tbsp lemon juice
  • 2 tbsp finely chopped fresh basil

Method

  • To make the dressing, put garlic, avocado oil, black pepper, salt, lemon juice and feta cheese in a bowl. Stir to combine.
  • Place 3-4 leaves of lettuce on the bottom of a large bowl and top with the following: cooked lentils, onion, tomato. Pour dressing on top. Garnish with Parmesan.

NOTES:

*Soak moth beans overnight or at least 4 hours in 3 cups of water. Drain the water and boil the beans with salt, turmeric and 2 cups of water for 50 mins. If using a pressure cooker cook for 6 whistles. The water should have absorbed into the lentils so there should be no extra water left in the cooker. This procedure can also be done a day ahead.

**I’ve used pre washed romaine lettuce but any variety can be used.

Dry moth beans are readily available in Indian groceries through out the US.

Getting the ingredients ready
Moth Beans Salad is ready
Closeup

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