Back to list

Best Easy Matki Usal Recipe

Name: Best Easy Matki Usal Recipe
Total time: 45 min
Yield: 220 g
Ingredients: matki beans (moth beans), soaked overnight 1.5 cups; onion, finely chopped 1 cup; tomato, chopped 1 cup; green chili, chopped 2 pieces; ginger, minced 1 tbsp; garlic, minced 2 cloves; oil 2 tbsp; fresh cilantro, chopped (for garnish) 0.25 cup; cumin seeds 1 tsp; turmeric powder 0.5 tsp; red chili powder 0.75 tsp; coriander powder 1 tsp; garam masala 0.5 tsp; salt 1 tsp

Matki Usal brings together lentils and traditional Indian spices for a comforting, protein-packed meal. This affordable vegetarian dish is a healthy family favorite that fits into any calorie-conscious plan.

Cook 45 min Difficulty NORMAL 235 kcal

#vegetarian #mediterranean #diabetic friendly #high protein

Image coming soon

Ingredients

Main ingredients

matki beans (moth beans), soaked overnight 1.5 cups
onion, finely chopped 1 cup
tomato, chopped 1 cup
green chili, chopped 2 pieces
ginger, minced 1 tbsp
garlic, minced 2 cloves
oil 2 tbsp
fresh cilantro, chopped (for garnish) 0.25 cup

Seasonings/Sauce

cumin seeds 1 tsp
turmeric powder 0.5 tsp
red chili powder 0.75 tsp
coriander powder 1 tsp
garam masala 0.5 tsp
salt 1 tsp

Nutrition summary

Carbohydrates 32 g 54%

Protein 12 g 20%

Fat 6 g 26%

Serving size 220g

Cooking steps

1

Heat oil over medium heat in a deep skillet or saucepan. Add cumin seeds and let them sizzle for 15–20 seconds until fragrant.
2

Add chopped onion and sauté for 3–4 minutes on medium-high heat until softened and golden, stirring occasionally to avoid burning.
3

Stir in minced garlic, ginger, and green chili. Cook for 1 minute, then add turmeric, red chili powder, and coriander powder. Mix well to bloom the spices without burning.
4

Add chopped tomato and cook over medium heat for 4–5 minutes until the oil begins to separate and tomatoes break down.
5

Add soaked and drained matki beans. Stir to coat with spice mixture, then add 2 cups of water and salt. Cover and simmer on low heat for 20–25 minutes until the beans are tender but not mushy.
6

Uncover, add garam masala, stir gently, and simmer for 2 more minutes to meld flavors. Adjust seasoning and moisture if needed.
7

Garnish with chopped cilantro and serve hot, either as a soup or with rice or roti.

Personalized Q&A

Q. What's the key ingredient in this Best Easy Matki Usal Recipe?

The defining ingredient is matki (moth beans), which provide the hearty texture and earthy taste central to this dish. Their protein content and ability to absorb the flavors of traditional Indian spices make them essential for the authentic Matki Usal experience.

Q. What are the most important spices for flavor in this recipe?

Cumin seeds, turmeric powder, red chili powder, coriander powder, and garam masala deliver the classic aroma and deep flavor profile characteristic of Matki Usal. Sautéing the spices with onion and tomato helps their flavors infuse the lentils fully.

Q. How should I control the heat and timing during cooking?

Begin with medium heat when frying cumin seeds to avoid burning, then sauté onions on medium-high for color without crisping them. Always reduce to low when simmering the beans to ensure tenderness and prevent the Usal from sticking or over-thickening as it cooks.

Q. How can I maintain the right texture of Matki Usal?

Simmer the soaked matki beans until just tender—typically 20–25 minutes on low heat. Avoid overcooking, which can cause beans to become mushy. If the mixture thickens too much, add a splash of water to get your desired consistency.

Q. What is the nutrition breakdown per serving?

Each serving (220g) provides approximately 235 kcal, with 32g carbohydrates (54% calories), 12g protein (20%), and 6g fat (26%), making it a balanced and nutrient-rich vegetarian meal.

Best Easy Matki Usal Recipe

AI 영양사 앤디