Small, cylindrical, brownish-tan legume requiring sprouting for best nutrition and flavor. One cup cooked provides: 14g protein, 16g fiber (the highest fiber legume in the database), 30% DV folate, 25% DV iron, 20% DV magnesium, and a unique polyphenol profile from the seed coat. Sprouted moth bean: reduces anti-nutrients by 80%, increases bioavailability dramatically, adds live enzymes, and generates vitamin C where there was none — creating a complete live-food protein source.
Available at Indian and South Asian grocery stores nationwide as 'matki' or 'moth dal.' Very affordable. Growing mainstream interest in sprouted legumes.
Moth bean's fiber content at 16g per cup cooked is the highest of any legume in the database — exceeding lentils (16g is at the high end), navy beans, and black beans. Fiber at this density delivers: maximum bile acid binding (LDL reduction), maximum prebiotic feeding of Bifidobacterium (SCFA production), maximum glucose-absorption slowing, and maximum satiety signaling (GLP-1, PYY, CCK). The sprouting protocol amplifies every nutritional measure: iron bioavailability increases from approximately 5% (unsprouted) to 15-20% (sprouted, 2-3 day sprouts); folate increases; phytic acid decreases by 70-80%; vitamin C is generated de novo (absent in dried legumes, present at 10-15mg/100g in 3-day sprouts). For the APEX population managing iron deficiency anemia, the combination of moth bean's high iron content AND the sprouting-enhanced bioavailability creates one of the most efficient plant-iron delivery systems in the database.
Sprouting (preferred): rinse dried moth beans, soak 8 hours in water, drain, rinse, leave in a mesh bag or sprouting jar in a warm location, rinse 2x daily. In 2-3 days the sprout tails emerge — now eat. Sprouted misal pav (traditional): sauté sprouted moth beans with onion + tomato + ginger + garlic + kokum (dried Garcinia indica) + curry powder; simmer until cooked through; serve over bread roll (pav) topped with onion + tomato + cilantro + chaat masala. Unsprouted: soak 8 hours, cook 35-45 min. Available at Indian grocery stores as 'matki' or 'moth dal.'
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