Matki or turkish gram — drought-hardy, high protein, and the base of misal.
Moth dal, also called matki or turkish gram, is a small brown bean grown widely in
Rajasthan and Maharashtra. It is exceptionally drought-tolerant, which is why it became a
staple in dry regions.
Nutritionally it holds its own against better-known pulses:
good protein, good fibre, and it sprouts readily. Sprouted matki is the base of misal, and it
is one of the better uses of a pulse anywhere in Indian cooking.
Per 100g dry.
Based on the nutrients and fibre this food supplies. These are supporting foods, not treatments.
It sprouts easily. Soak 6–8 hours, drain, keep covered and
damp, rinse twice daily. Tails appear within a day.
Sprouted misal is
the classic use — sprouted matki cooked with onion, garlic and goda masala. Worth
learning properly.
Cook sprouts rather than eating them raw where
possible, particularly for children or anyone with a weakened immune system.
Pressure cook 3–4 whistles if using it unsprouted, after a good
soak.
Moth dal's advantage is agricultural as much as nutritional. It grows where other
pulses fail, which historically made it the reliable protein source in dry regions —
and that reliability is why it shows up in the food traditions it does.
Sprouting
gives it the same benefits as any germinated pulse: phytates break down, minerals become more
available, vitamin C appears where there was none, and the whole thing gets easier to
digest.
Raw sprouts carry a bacterial risk. Cook them if you are
pregnant, elderly, very young or immunocompromised.
Kidney disease: pulses are high in potassium and
phosphorus, and protein often needs limiting. This needs your doctor's numbers, not a general
rule.
IBS: pulses are high-FODMAP. Small, well-soaked, well-cooked
portions are tolerated far better than large ones.
Gout: pulses
contain moderate purines, though plant purines appear to be much less of a problem than those
from meat and seafood. If you flare after dal, trust your own pattern.
This is information, not a prescription. If you are managing a diagnosed condition or taking medication, talk to your doctor before making a large change to your diet.
Nutrition figures on this page come from standard food composition data. These links let you check the numbers and read the underlying research yourself rather than taking our word for it.