Sprouted Masala Matki (Iron Rich) by Tarla Dalal

Tarla.Dalal's picture

Feb. 03, 2014

Sprouted Masala Matki is an ideal snack during post pregnancy days, as it helps to make up for the iron lost in blood during childbirth. Sprouted matki is a great source of iron, and the addition of vitamin C rich veggies like tomatoes and capsicum ensures that the iron is absorbed to the hilt to benefit you and your little one. And mind you, this is nowhere close to being a 'boring' health snack as it is pepped up with a super tasty paste of red chilies, khus khus, onions and spices. It is so tasty that all the members of your family will love to gobble up a cupful!


Matki sprouts 2 Cup (32 tbs) , boiled (moath beans)
Tomato pulp 1 Cup (16 tbs) (fresh)
Salt To Taste
Lemon juice 2 Teaspoon
For the paste
Oil 2 Teaspoon
Whole dry kashmiri red chilies 6 (5
Sliced onion 1/2 Cup (8 tbs)
Poppy seeds 1 Tablespoon (Khus
Whole peppercorns 4 (3
Cinnamon sticks 3
Cloves 3
Coriander powder 2 Teaspoon
Garlic clove 2
For the topping
Chopped tomato 2 Tablespoon
Chopped onion 2 Tablespoon
Chopped capsicum/Chopped cucumber 2 Tablespoon



For Paste:

1. In a non-stick pan, heat oil and saute red chili, onion, poppy seeds, peppercorn, cinnamon, cloves, coriander powder, and garlic over medium flame for 2-3 minutes.

2. Allow the mixture to cool and blend in a mixer to a smooth paste using little water. Set aside.


3. Heat a broad non-stick pan; add the prepared paste and tomato pulp. Mix well and cook over medium flame for 1 minute.

4. Stir in sprouted matki, salt and lemon juice and cook for 1 minute or until the mixture thickens.


5. Serve hot topped with tomato, onion, and capsicum.

Recipe Summary

Difficulty Level: Medium
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 150Calories from Fat 43

 % Daily Value*

Total Fat 5 g7.7%

Saturated Fat %

Trans Fat 0 g


Sodium 343 mg14.29%

Total Carbohydrates 22 g7.3%

Dietary Fiber 5 g20%

Sugars 3 g

Protein 7 g14%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet