| Prep: 15 mins | Cook: 40 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 7g | 1g | 24g |
| sugars | fibre | protein | salt |
| 4g | 6g | 10g | 0.4g |
There’s something incredibly heartwarming about a humble stew, and the Moth Bean and Tomato Stew is one that particularly tugs at my heartstrings. Growing up in Charleston, South Carolina, you might think Southern staples like biscuits and fried chicken would monopolize my kitchen, but my culinary adventures have taken me far beyond. This savory, nutritious plant-based dish, hailing from Indian cuisine, speaks to my love for diverse flavors and wholesome ingredients that nourish the soul as much as the body.
A Nutrient Powerhouse
Moth beans, also known as matki, are tiny legumes that pack a mighty punch. They are chock-full of protein, essential vitamins, and minerals, making them a fantastic alternative to meat for protein intake. Combined with the acidity of fresh tomatoes, the crunch of onions, the aromatic spices like cumin and coriander, and the gentle warmth of garam masala, this stew is not only rich in flavor but also in health benefits.
The bounty of nutrients in this stew helps in maintaining a healthy digestive system, thanks to the dietary fiber from the beans and vegetables. Moreover, tomatoes bring an added bonus of antioxidants, particularly lycopene, which has been linked to a reduced risk of chronic diseases.
A Versatile Companion
The Moth Bean and Tomato Stew stands wonderfully on its own as a hearty meal, but it can also be paired with various other dishes to create a full dining experience. I love serving it with freshly steamed basmati rice or a side of warm, homemade naan bread, which beautifully soaks up the rich, spicy broth. For a Southern twist, you might even try it alongside a slice of cornbread. Intriguing, right?
In terms of similarity, this dish shares a kinship with other legume-based recipes like the Southern classic Hoppin’ John, though the flavor profiles are worlds apart. If you’re a fan of dishes like Chickpea Curry or Lentil Soup, you’ll find the Moth Bean and Tomato Stew to be a delightful alternative, offering new taste dimensions while maintaining that comforting, hearty essence.
For those who love to tinker in the kitchen, you can adjust the level of heat by varying the amount of green chilies or tweaking the spices to suit your palate. The garnish of fresh cilantro and a squeeze of lime not only add to the vibrant presentation but also introduce bursts of freshness that uplift the overall dish.
What You’ll Need
- 1 cup dried moth beans (matki), soaked overnight and drained
- 2 large tomatoes, diced
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 inch piece ginger, grated
- 2 green chilies, chopped
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- 2 cups water
- Salt to taste
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
Method
Step One
Heat the vegetable oil in a large pot over medium heat. Add the cumin seeds and mustard seeds, and let them sizzle for a few seconds until they start to pop.
Step Two
Add the finely chopped onion to the pot and sauté until it becomes translucent. Stir in the minced garlic, grated ginger, and chopped green chilies, and cook for another 1-2 minutes.
Step Three
Add the diced tomatoes to the pot and cook until they become soft and begin to break down, about 5-7 minutes.
Step Four
Stir in the turmeric powder, ground coriander, ground cumin, and garam masala. Cook for an additional minute to let the spices become fragrant.
Step Five
Add the soaked and drained moth beans to the pot, along with 2 cups of water. Stir well to combine.
Step Six
Bring the mixture to a boil, then reduce the heat to low and let it simmer with the lid partially on for about 30-40 minutes, or until the moth beans are tender. Stir occasionally and add more water if necessary to maintain the desired consistency.
Step Seven
Season the stew with salt to taste.
Step Eight
Garnish with freshly chopped cilantro and serve hot with lime wedges on the side. Enjoy your Moth Bean and Tomato Stew!
