Mat bean

The Mat bean Like all types of beans, it belongs to the family of butterflies and is therefore a legume. The undemanding plant originally comes from the Indian subcontinent and thrives particularly well in dry and warm regions. Like the closely related native bean, the protein-rich mat bean is also used in numerous traditional Indian dishes.

What you should know about the mat bean

Mat beans are one of the most common types of beans in Indian and East Asian cuisine. The matted bean was first cultivated on the Indian subcontinent more than 2000 years ago. Since it is particularly well adapted to a semi-arid to dry warm climate and thrives well on nutrient-poor soils, the mat bean spread to Pakistan, Thailand and China in historical times.

Today the matted bean is also increasingly grown in the USA, Australia and some African countries. The annual plant needs little care. After sowing, a taproot forms quickly, which makes it possible to use the moisture present in deeper soil layers.

Above the surface of the earth, creeping, coarse hairy tendrils grow up to one meter long, spread out in a circle and densely covered with three-part leaves. From small yellowish flowers in the leaf axes 2.5 to 5 cm long brown, also hairy pods form, which contain up to nine elongated seeds. With a maximum length of 5 mm and a thickness of 3 mm, these are quite small even for the beans native to India.

Depending on the breeding line, the seeds, which are called mat beans like the whole plant, are rectangular or kidney-shaped, and all color shades from light beige to green to brown are possible.

All variants only reach a small height so that they have to be harvested by hand, which is a laborious process. In addition to the seeds, the pods, stems and leaves of the mat bean are also edible. These taste tart and fresh, while the seeds are very mild and only slightly nutty in taste. This makes them very versatile. Since the plant cannot be grown in the temperate climate zone, only the dried bean kernels are available in Europe. In regular supermarkets you usually cannot find mat beans, but some Asian shops have them in their range. The easiest way to get mat beans is through online retailers. In addition to the term mat bean are also available in stores Moth bean and Mosquito bean common.

Importance to health

Like all legumes, the mat bean is rich in high-quality vegetable protein. However, the proportion of fat and carbohydrates is very low, so it is a comparatively low-calorie food. Thanks to the fiber contained in mat beans, they are still very filling.

This makes the matted bean ideal for weight reduction diets and a low-carbohydrate diet. Diabetics can also benefit from mat beans, as their combination of nutrients ensures that blood sugar levels rise only slowly after a meal. Thanks to the high content of various vitamins and minerals, the consumption of matted beans supports cell renewal. But mat beans also strengthen the nervous system and stimulate the metabolism. Cholesterol levels and blood pressure can also be regulated with the help of a diet high in legumes such as the butter bean.

Mat beans are particularly recommended for vegetarian and vegan diets, as they are not only rich in protein, but also contain a comparatively high amount of iron. Negative health effects, such as those that can occur with related bean species, are not to be expected with the mat bean. Digestive problems can only occur when large quantities of mat beans are consumed, but these are typical for all legumes. The protease inhibitors and pectins they contain can lead to flatulence and upset stomach, and in very rare cases even to damage to the intestinal walls.

However, since these substances are neutralized by the action of heat, the consumption of mat beans is completely harmless if properly prepared. In general, mat beans are very digestible. Indian folk medicine recommends meals containing mat beans for febrile illnesses.

Ingredients & nutritional values

Uncooked mat beans contain only about 340 kcal per 100 g. Since they consist of around 30 percent protein, this makes them not only a high-quality, but also a comparatively low-calorie protein supplier.

The matted bean contains hardly any fat, and the carbohydrates it contains are largely in the form of fiber. Mat beans are rich in magnesium, calcium and, most importantly, iron. A wide range of vitamins are also found in mat beans, especially vitamin C and vitamin B6. An even higher vitamin content is achieved when the mat beans sprout and are then consumed as bean sprouts.

Intolerances & allergies

The mat bean is usually very digestible. There are no known allergies or intolerances directly related to mat beans. However, as with other types of beans, digestive problems can be mild to moderate if the gastrointestinal tract is sensitive to legumes.

Thorough cooking and the addition of spices that counteract flatulence can prevent these complaints. Even with soy intolerance, digestive problems can occur due to the relationship between the two types of bean. In this case, the attending physician should be informed. Since mat beans, like other legumes, also have a comparatively high content of purines, they can influence the uric acid level. Anyone who suffers from gout should therefore avoid it whenever possible.

Shopping & kitchen tips

While mat beans are widespread in their country of origin, India, they are still largely unknown in Europe. In special Asia markets or online retailers, however, they are easily available, even if only dried. However, this makes mat beans a product that can be easily stored and is therefore ideal for domestic storage.

Because of their small size, mat beans are great for quick meals because, unlike other dried legumes, they don't necessarily need to be soaked before preparation. If you are prone to complaints after eating legumes, you should still soak matted beans and then discard the soaking water, as this makes them easier to digest. Since mat beans germinate very easily, they can also be used to grow hearty, nutty-tasting bean sprouts. These can easily be stored in the refrigerator for three to four days.

Preparation tips

Thanks to their mild taste, mat beans can be used not only for classic Indian curry dishes, but also for stews with Mediterranean or Central European flavor. After they have been drained and cooled, they can be cooked in salted water and prepared as a salad along with other legumes and vegetables. Sprouts made from mat bean kernels can be used just as varied. They can be fried in a pan or cooked in a pot with other ingredients. Raw they are a fresh and vitamin-rich addition to salads.