Sprouted Moth Beans Recipe – Authentic Indian Dal with Cumin & Turmeric

Last Updated on 4 months by Neha Deshmukh

Sprouted Moth Beans Recipe – Authentic Indian Dal with Cumin & Turmeric

Introduction

There’s just something so comforting about a warm bowl of dal, isn’t there? This sprouted moth beans recipe (or matki ki dal as we call it at home) is a family favorite, and I’m so excited to share it with you. It’s packed with flavor, incredibly nutritious, and surprisingly easy to make. I first made this when I was trying to incorporate more plant-based protein into our meals, and it quickly became a regular on our dinner table. It’s a little different from your typical dal, but trust me, you’ll be hooked!

Why You’ll Love This Recipe

This sprouted moth bean dal is a winner for so many reasons! It’s a fantastic source of protein and fiber, making it super satisfying. The cumin and turmeric give it a beautiful, earthy flavor that’s both warming and comforting. Plus, it comes together relatively quickly – perfect for a weeknight meal.

Ingredients

Here’s what you’ll need to make this delicious dal:

• ½ cup sprouted moth beans (matki) – about 125g
• 2 teaspoons oil – about 10ml
• ½ teaspoon jeera (cumin seeds) – about 2.5g
• ¼ cup chopped onion – about 30g
• ½ cup tomato puree – about 120ml
• ½ teaspoon red chilli powder – about 2.5g
• ¼ teaspoon coriander powder – about 1.25g
• ½ teaspoon garam masala powder – about 2.5g
• ¼ teaspoon turmeric powder – about 1.25g
• Salt to taste

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Sprouted Moth Beans (Matki) – A Nutritional Powerhouse: Sprouting the moth beans makes them easier to digest and increases their nutritional value. You can usually find them at Indian grocery stores, or you can sprout them yourself (more on that in the FAQs!).
• Turmeric Powder – The Golden Spice & Its Benefits: Don’t skip the turmeric! It adds a beautiful color and a lovely earthy flavor, plus it’s packed with antioxidants. I always use a good quality turmeric for the best color and flavor.
• Jeera (Cumin Seeds) – Regional Variations & Flavor Profile: Cumin seeds are essential for tempering in Indian cooking. They release a wonderful aroma when heated, forming the base of the dal’s flavor. Some regions prefer to add a pinch of asafoetida (hing) along with the cumin for extra depth.
• Oil – Choosing the Right Oil for Tempering: I usually use a neutral oil like sunflower or vegetable oil for tempering. But you can also use ghee for a richer, more traditional flavor.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give the sprouted moth beans a good rinse. Then, in a pressure cooker, combine them with the turmeric powder, salt, and 1 cup (240ml) of water. Pressure cook for 2 whistles. Once the pressure releases naturally, set aside.
2. Now, heat the oil in a pan over medium heat. Add the cumin seeds and let them splutter – this is key for releasing their flavor!
3. Add the chopped onions and sauté until they turn translucent. Then, mix in the tomato puree and cook until the raw smell disappears, about 5-7 minutes.
4. Stir in the red chilli powder, coriander powder, and garam masala. Sauté for another minute, stirring constantly to prevent burning.
5. Add the cooked moth beans to the spice mixture. Mash them slightly with the back of a spoon – this helps to thicken the dal.
6. Simmer for about 5-10 minutes, or until the dal reaches your desired consistency.
7. Finally, garnish with fresh coriander leaves and serve hot!

Expert Tips

• Don’t overcook the moth beans! You want them to be tender but still hold their shape.
• Adjust the amount of red chilli powder to your liking.
• A squeeze of lemon juice at the end brightens up the flavors beautifully.

Variations

• Vegan Adaptation: This recipe is naturally vegan! Just ensure your garam masala doesn’t contain any animal-derived ingredients.
• Spice Level Adjustment – Mild, Medium, or Spicy: My family likes a medium spice level, but feel free to adjust the red chilli powder to suit your taste. For a milder dal, use just ¼ teaspoon. For a spicier kick, add up to 1 teaspoon.
• Festival Adaptations – Navratri & Fasting-Friendly Version: During Navratri, you can skip the onion and garlic to make this dal fasting-friendly.

Gluten-Free

This recipe is naturally gluten-free, making it a great option for those with dietary restrictions.

Serving Suggestions

This moth bean dal is incredibly versatile. It’s delicious served with:

• Roti or chapati (Indian flatbread)
• Steamed rice
• A side of raita (yogurt dip)
• A simple salad

Storage Instructions

Leftover dal can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

• What are sprouted moth beans and where can I find them? Sprouted moth beans are moth beans that have been soaked and allowed to germinate. They’re available at most Indian grocery stores. If you can’t find them, you can sprout them yourself – it takes about 2-3 days!
• Can I use dried moth beans instead of sprouted ones? What adjustments should I make? Yes, you can! But you’ll need to soak them overnight and then cook them for a much longer time – about 45-60 minutes in a pressure cooker.
• How can I adjust the spice level of this dal? Easily! Just adjust the amount of red chilli powder.
• What is the best way to serve this moth bean dal for a complete meal? Serve it with roti, rice, raita, and a side salad for a balanced and satisfying meal.
• How long does this moth bean dal stay fresh in the refrigerator? Up to 3 days in an airtight container.