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hariyali matar sabzi recipe | North Indian hariyali matar | healthy sabzi good for acidity, diabetes, heart and weight loss |
Tarla Dalal
• 19 March, 2023
Table of Content
hariyali matar sabzi recipe | North Indian hariyali matar | healthy sabzi good for acidity, diabetes, heart and weight loss | with 25 images.
hariyali mutter sabzi is a semi dry North Indian popular sabji. Learn how to make healthy hariyali mutter paneer in coriander paste.
This hariyali mutter sabzi recipe is especially for the people who love coriander. The coriander and garlic paste has an amazing flavour which makes this North Indian hariyali matar sabzi even richer.
There are dozens of ways of cooking mutter, but this one truly tingles the taste buds thanks to the dominance of coriander in the masala for hariyali mutter sabzi.
hariyali mutter comprises healthy ingredients and cooking methods, thereby strengthening the heart and controlling blood glucose levels too.
Hariyali Matar Sabzi is generally considered a healthy and beneficial choice for individuals managing diabetes, heart health, and weight loss, primarily due to its core ingredients. The main component, green peas (matar), is rich in fiberand protein, which promotes satiety and helps in the slow release of sugar into the bloodstream, making it diabetic-friendly (low GI). The recipe specifies coconut oil (or 2 tsp oil total), which keeps the fat content minimal. Key spices like cumin seeds, nigella seeds, asafoetida, and ginger are known for aiding digestion and supporting heart health. The use of coriander (dhania), which forms the "hariyali" paste, provides essential antioxidants and is often linked to lowering bad cholesterol levels, further benefiting the cardiovascular system and weight management goals.
For optimal health benefits, the inclusion of low-fat milk and low-fat paneer provides lean protein without excessive saturated fat, supporting muscle maintenance crucial for weight loss. While the dish is highly beneficial, the amount of green chilli used (3 roughly chopped) should be controlled or reduced if the individual has sensitivity or acidity issues, which can sometimes complicate heart and weight management diets. Overall, when paired with healthy grains like bajra roti or phulkas instead of rich parathas, this fiber-rich and protein-packed sabzi serves as an excellent, nutritious, and low-calorie addition to a balanced diet for all three health goals.
To make Hariyali Mutter more acidity‑friendly, reduce or skip the green chillies, use less garlic and ginger, keep lemon juice very mild or add only a few drops at the end, and cook the gravy well so it is smooth and not too spicy, pairing it with soft phulkas rather than fried breads.
Hariyali Mutter Sabzi is rich in Vitamin C, A, Fiber, Calcium and Protein.
Enjoy hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | with step by step photos.
Tags
Soaking Time
0
Preparation Time
10 Mins
Cooking Time
8 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
18 Mins
Makes
2 servings
Ingredients
For Hariyali Mutter
1 cup boiled green peas
2 tsp coconut oil or
1 tsp cumin seeds (jeera)
1/2 tsp nigella seeds (kalonji)
a pinch of asafoetida (hing)
1/4 cup low fat milk , 99.7% fat-free
salt to taste
To Be Ground Into A Smooth Paste (using Little Water)
2 cups chopped coriander (dhania)
3 green chilli , roughly chopped
1 tsp chopped ginger (adrak)
1 tbsp lemon juice
For Serving With Hariyali Mutter
Method
For hariyali mutter
- To make hariyali mutter sabzi prepare the coriander paste first.
- Heat the coconut oil or oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the nigella seeds and sauté on a medium flame for a few seconds.
- Add the asafoetida and the prepared coriander paste, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
- Add the milk, green peas, paneer, 2 tablespoons water, salt to taste and mix well.
- Cook on a medium flame for 3 minutes, while stirring continuously.
- Serve hariyali mutter sabzi recipe | north indian hariyali matar | healthy hariyali mutter paneer in coriander paste | immediately with bajra roti or phulkas.
hariyali matar sabzi recipe | North Indian hariyali matar | healthy sabzi good for acidity, diabetes, heart and weight loss | Video by Tarla Dalal
Hariyali Mutter recipe with step by step photos
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like hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | then see our collection of leafy green Indian vegetables and some recipes we love below.
- Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji |
- palak paneer recipe | Punjabi palak paneer | homemade palak paneer | spinach with cottage cheese |
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like hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | then see our collection of leafy green Indian vegetables and some recipes we love below.
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what is hariyali mutter made of ? See below image of list of ingredients for hariyali mutter.
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In a mixer put 2 cups chopped coriander (dhania). Coriander is very useful for those suffering from diabetes because it helps to increse the productivity of insulin, and thus decrease our blood sugar levels.
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Add 4 green chillies , roughly chopped.
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Add 25 mm. (1”) piece ginger (adrak).
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Add 4 garlic (lehsun) cloves.
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Add 1 tbsp lemon juice.
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Add a little water. We added 1/4 cup water.
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Grind to a smooth paste.
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Keep aside corainder paste for hariyali mutter.
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To make hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | heat 2 tsp coocnut oil or oil in a non-stick kadhai. Use coconut oil for a healthier diet.
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Add 1 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1/2 tsp nigella seeds (kalonji).
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Sauté on a medium flame for a few seconds.
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Add a pinch of asafoetida (hing).
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Add the prepared coriander paste.
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Mix well.
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Cook on a medium flame for 1 to 2 minutes, while stirring continuously.
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Add 1/4 cup low-fat milk , 99.7% fat-free.
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Add 1 cup boiled green peas. Green peas are a rich source of fibre and great for weight loss and diabetics. Fibre helps decrease blood sugar levels.
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Add 1/4 cup chopped low-fat paneer (cottage cheese) cubes.
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Add 2 tbsp of water.
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Add salt to taste. We added 1/2 tsp salt.
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Mix well.
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Cook hariyali mutter | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | on a medium flame for 3 more minutes, stirring ocassionaly.
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Serve hariyali mutter sabzi | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | immediately with bajra roti or phulkas.
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Serve healthy hariyali mutter paneer in coriander paste | with bajra roti.
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The coriander paste provides the richness to hariyali mutter.
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Add boiled green peas. Green peas are a rich source of fibre and great for weight loss and diabetics. Fibre helps decrease blood sugar levels.
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Hariyali Mutter Sabzi is rich in Vitamin C, A, Fiber, Calcium and Protein,
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 115% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 40% of RDA.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 29% of RDA.
- Calcium rich recipes : Calcium is a mineral that makes bones stay strong. Required from kids to adults. 22% of RDA.
- Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 14% of RDA.
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Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 145 cal |
| Protein | 7.5 g |
| Carbohydrates | 16.5 g |
| Fiber | 7.4 g |
| Fat | 5.4 g |
| Cholesterol | 0 mg |
| Sodium | 41.5 mg |
Click here to view Calories for Hariyali Mutter
The Nutrient info is complete
Eat to live
June 24, 2021, 10:45 p.m.
Its quick and nutritious recipe. Tastes great!
Mruga D
March 2, 2021, 3:10 p.m.
A must try vegetable!!...so easy and so healthy....
Healthy Eating
Feb. 25, 2021, 11:07 a.m.
Green peas and paneer cooked in a nice coriander and garlic paste. Very healthy.
Gandhi Dhwani
Jan. 8, 2016, 8:59 a.m.
This recipe is especially for the people who loves coriander. The coriander and garlic paste has an amazing flavour which makes this subzi even more irresistible. The green peas and paneer and different yet nice combo.
Kalyan Food Lover
Jan. 4, 2011, 6:22 p.m.
Gajaab ki recipe.... lovely @@@
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