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sprouted moth beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

matki sproutsmatki ankuritmoth bean sprouts

Recipes with sprouted moth beans + Add to pantry

SERVING

CALORIES

PROTEIN

4.2g

CARBS

4.1g

FAT

0.50g

FIBER

2.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories38kcal—

Protein4.2g8%

Carbohydrates4.1g1%

Fiber2.5g9%

Sugar2.0g4%

Total fat0.50g1%

Saturated fat0.07g0%

Trans fat0g—

Cholesterol0mg0%

Water90.7g—

MINERALS

Sodium6.0mg0%

Potassium187mg4%

Calcium17mg1%

Iron0.81mg5%

Magnesium21mg5%

Phosphorus37mg3%

Zinc0.40mg4%

Copper0.16mg18%

Manganese0.18mg8%

Selenium0.60µg1%

VITAMINS

Vitamin A1.0µg0%

Vitamin C38.7mg43%

Vitamin D0µg0%

Thiamin (B1)0.37mg31%

Riboflavin (B2)0.25mg19%

Niacin (B3)2.9mg18%

Pantothenic acid (B5)0.37mg7%

Vitamin B60.09mg5%

Folate (B9)59µg15%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup184g

1 tablespoon11.5g

1 teaspoon3.8g

1 ml0.8g

1 liter766.7g

HEALTH BENEFITS

Why eat it.

✓Sprouting increases the bioavailability of nutrients like B vitamins, vitamin C, and minerals such as iron and magnesium.
✓The germination process reduces anti-nutrients like phytic acid, which improves mineral absorption and overall digestibility.
✓A good source of dietary fiber and plant-based protein, which aids in promoting satiety, managing blood sugar levels, and supporting digestive health.
✓Contains antioxidants that help protect the body against cellular damage from free radicals.

COOKING TIPS

In the kitchen.

1While they can be eaten raw in salads, lightly steaming or stir-frying them is recommended to reduce the risk of foodborne bacteria and improve digestibility.
2Add sprouts to soups, curries, or stir-fries during the last few minutes of cooking to preserve their crunchy texture.
3Toss with lemon juice, chaat masala, chopped onions, and tomatoes for a classic Indian-style salad or 'chaat'.
4They can be ground into a paste and used as a base for savory pancakes or fritters.

STORAGE

Keep it fresh.

Store fresh sprouted moth beans in the refrigerator in a breathable bag or a container lined with a paper towel to absorb excess moisture.
For best quality and safety, consume within 2 to 4 days of sprouting or purchasing.

FAQ

Frequently asked questions.

Are sprouted moth beans healthy?

Yes, sprouted moth beans are highly nutritious. The sprouting process increases the bioavailability of vitamins B and C, as well as minerals like iron and magnesium, while reducing anti-nutrients like phytic acid for better mineral absorption.

How much protein is in sprouted moth beans?

Sprouted moth beans contain approximately 4.2g of protein per 100g. While this is lower than dried beans by weight due to water absorption, the sprouting process makes the protein easier for the body to digest and utilize.

Are sprouted moth beans good for weight loss?

Yes, they are excellent for weight management because they are very low in calories (38 per 100g) and high in dietary fiber. The fiber and protein content help promote satiety, keeping you full for longer periods.

Are sprouted moth beans gluten-free?

Yes, sprouted moth beans are naturally gluten-free. They are a safe and healthy plant-based protein option for individuals with celiac disease or gluten intolerance.

Can I eat sprouted moth beans raw?

While they can be eaten raw in salads, it is generally recommended to lightly steam or blanch them. This minimizes the risk of foodborne illness from bacteria that can grow during the sprouting process and makes them even easier to digest.

How do you cook sprouted moth beans?

They cook very quickly, usually in 5-10 minutes. You can steam them, sauté them with spices to make a traditional Indian 'Usal,' or toss them into soups and stir-fries at the end of the cooking process to maintain their texture.

Are sprouted moth beans keto-friendly?

With only 4.1g of carbohydrates per 100g, sprouted moth beans are much lower in carbs than most legumes. They can be included in a keto or low-carb diet when consumed in moderate portions.

How should I store sprouted moth beans and how long do they last?

Store them in an airtight container lined with a paper towel in the refrigerator. They typically stay fresh for 3 to 5 days; discard them if they become slimy or develop a sour smell.

What do sprouted moth beans taste like?

Sprouted moth beans have a mild, slightly nutty, and earthy flavor. Their texture is crunchy when raw or lightly blanched, becoming tender but remaining distinct when cooked.

Do sprouted moth beans help with digestion?

Yes, the germination process breaks down complex starches and reduces phytic acid, which significantly improves digestibility. The high fiber content also supports healthy bowel movements and gut health.

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