Nutritional and Health Benefits of Matki Sprouts
Matki or moth beans are closely related to moong beans. However, these legumes appear slightly darker or brownish in colour. Just like moong, they have a remarkable nutritional profile. Here’s why you should include this food into your diet.
The Health Benefits of Moth Beans
Matki is a good source of plant-based protein, fibre and energy. This high-protein pulse is packed with essential micronutrients such as folate and magnesium. Matki is an excellent source of B vitamins, iron, potassium and zinc. Folate plays a part in maintaining immunity, cardiovascular health, mental health and cellular processes like DNA creation. It also helps combat fatigue. Magnesium helps maintain healthy muscles, bones and teeth, nervous system health and cell division.
Matki is also rich in iron which plays an important role in red blood cell formation, maintaining immunity and fighting fatigue. It also aids cognition. Another important mineral housed in this power pulse is phosphorous which is required for healthy teeth and bones, and healthy cell function. The manganese present in matki helps protect cells from damage and helps maintain connective tissue health. Matki is also a good source of copper which helps protect cells from free radicals, and helps keep your immune and nervous systems healthy. It also helps in maintaining the blood sugar levels.
Moth beans are rich in antioxidants like phenols, carotenoids and flavonoids. These antioxidants help reduce the risks of cardiovascular disease, certain cancers and age-related degenerative conditions. Studies have shown that the germination of moth bean sprouts help enhance their antioxidant properties. Sprouting matki, generally, improves the vitamin value in it, especially the Vitamins A, E, C & B complex. (1) Sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals like zinc, magnesium and calcium. Thus, moth bean sprouts should be incorporated as a part of a healthy diet.
Easy Ways to Incorporate Matki Sprouts into Your Diet
1. Enjoy matki sprouts the natural way, with a sprinkle of salt or chaat masala to enhance the flavour. If you do not like the mild bitter taste that sometimes accompanies raw sprouts, a few seconds of blanching should take care of it.
2. Make a nutritious fresh matki sprout salad by mixing ½ cup sprouts with 1 cup chopped watermelon, 1 cup chopped lettuce and some shredded feta cheese. Dress this salad with a mix of olive oil, lime, salt and pepper. You could even throw in some caramelized peanuts to give the salad an element of crunch.
3. Prepare a delicious sprout raita. Take ¾ cup dahi, add a bit of salt and some jeera powder and beat it until smooth. Add a bit of water if necessary. Next, finely chop 1 large tomato and 1 cucumber. Mix all the ingredients together along with ¾ cup matki sprouts and dig in!
4. Throw in some diced tomatoes, onions, capsicum, chaat masala and spicy and tangy chutneys to make it a nutritious yet healthy dish with matki sprouts.
Always choose the healthiest ingredients for your meals. Tata Sampann Matki is carefully sourced and unpolished to keep all the natural goodness of this pulse intact. Eat smart, stay healthy!
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