Matki usal is a popular protein-rich dish made with sprouted moth beans, common in western Indian households. It is typically served as a nutritious side dish for a daily meal, paired with soft flatbreads or steamed rice.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Moth beans (sprouted) (308 g)
- 2 tbsp Vegetable oil (27 g)
- 1 tsp Mustard seeds (3.7 g)
- 1 pinch Hing asafoetida (0.2 g)
- 1 medium Onion (150 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Red chili powder (2.2 g)
- 0.5 tsp Garam masala (1.2 g)
- 1 cup Water (237 g)
- Salt, to taste
- 1 handful Fresh Coriander (28 g)
- 1 tsp Lemon juice (5.1 g)
- Ingredients in total: 763 g
- Weight gained in cooking: 37 g (water soaked up)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Heat the vegetable oil in a medium-sized heavy-based pot over medium heat.
- Add the mustard seeds and wait for them to crackle and pop.
- Stir in the asafoetida and the finely chopped onion, sautéing until the onion becomes translucent and lightly golden.
- Add the turmeric powder, red chili powder, and garam masala, stirring for about 30 seconds until the spices are fragrant.
- Add the sprouted moth beans and toss them well to coat with the spice mixture.
- Pour in the water and add salt, then bring the mixture to a gentle boil.
- Cover the pot with a lid, turn the heat to low, and cook for 15 to 20 minutes until the sprouts are tender but not mushy.
- Remove the lid and cook for another minute if you prefer a thicker gravy consistency.
- Finish by garnishing with freshly chopped coriander leaves and a squeeze of lemon juice before serving.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 158 kcal | 78.9 kcal |
| Protein | 6.18 g | 3.09 g |
| Water | 166 mL | 83.1 mL |
| Sodium | 23.7 mg | 11.8 mg |
| Total Carbohydrates | 18.8 g | 9.39 g |
| Total Fat | 7.64 g | 3.82 g |
| Sugar | 3.7 g | 1.85 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 2.52 mg | 1.26 mg |
| Calcium | 85.9 mg | 42.9 mg |
| Magnesium | 68.9 mg | 34.5 mg |
| Potassium | 469 mg | 234 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 118 mg | 58.8 mg |
| Zinc | 1.04 mg | 0.52 mg |
| Chloride | 0.084 mg | 0.042 mg |
| Selenium | 3.99 mcg | 2 mcg |
| Copper | 0.39 mg | 0.2 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 0.61 mg | 0.31 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0 mcg | 0 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.08 g | 0.54 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.68 g | 1.34 g |
| Omega-3 Fatty Acids | 0.13 g | 0.063 g |
| Polyunsaturated Fat | 3.99 g | 2 g |
| Omega-6 Fatty Acids | 3.87 g | 1.93 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.1 g | 0.051 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.08 g | 1.04 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 4.23 g | 2.11 g |
| Soluble Fiber | 1.12 g | 0.56 g |
| Insoluble Fiber | 4.52 g | 2.26 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 14.6 mg | 7.28 mg |
| Folate (B9) | 60.1 mcg | 30 mcg |
| Niacin (B3) | 0.86 mg | 0.43 mg |
| Vitamin A | 34.4 mcg RAE | 17.2 mcg RAE |
| Thiamin (B1) | 0.1 mg | 0.051 mg |
| Vitamin B6 | 0.2 mg | 0.098 mg |
| Riboflavin (B2) | 0.12 mg | 0.061 mg |
| Pantothenic Acid (B5) | 0.46 mg | 0.23 mg |
| Vitamin E | 1.82 mg | 0.91 mg |
| Vitamin K | 35.9 mcg | 18 mcg |
| Biotin (B7) | 1.49 mcg | 0.75 mcg |
| Beta-Carotene | 521 mcg | 260 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 19.4 mg | 9.69 mg |
| Leucine | 419 mg | 210 mg |
| Lysine | 362 mg | 181 mg |
| Polyphenols | 223 mg | 112 mg |
| Methionine | 79.6 mg | 39.8 mg |
| Oxalates | 27.6 mg | 13.8 mg |
| Threonine | 238 mg | 119 mg |
| Tryptophan | 96.2 mg | 48.1 mg |
| Valine | 349 mg | 175 mg |
| Flavonoids | 103 mg | 51.5 mg |
| Histidine | 270 mg | 135 mg |
| Lutein / Zeaxanthin | 0.69 mg | 0.34 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 368 mg | 184 mg |
| Purines | 57.6 mg | 28.8 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 286 mg | 143 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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