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 9 Magnificent Green Peas Benefits, Matar

  Last Updated : Feb 13,2020

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9 Magnificent Green Peas benefits (Matar) + Healthy Recipes

Green peas or matar have a dynamic delicious flavor, superb texture and are power packed with health-promoting nutrients. They are incredible source of nutrients like Vitamin K, Vitamin C, Phosphorus, B-complex vitamins and magnesium. Pulses or legumes like Green peas are also referred to as poor man’s meat as they are a good source of proteins.

Vegetarians should try and include pulses and legumes to increase their protein intake. Pulses lack the amino acid methionine and care should be taken to use a combination of cereals and pulses to make it a good quality protein meal.

1. Green Peas benefits for Weight loss
If you’re trying to lose weight then green peas are a healthy option to be included in your diet as they are rich in insoluble dietary fibre or high in fiber which will make you feel fuller for a long time and prevent you from eating (1) (2). Being a source of vegetarian protein it aids in weight loss (3).


2. Bone Health
Green Peas are rich in Vitamin K which aids in bone metabolism. Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K sets in to heal the injury. Vitamin K prevents the loss of bone density and therefore prevents the onset of Osteoporosis (4).

Green peas are also rich in bone enhancing mineral Phosphorus which helps in building bones (5).


3. Vegetarian Protein
Peas are a very good source of vegetarian protein. Nowadays many companies have started making pea protein powders, these are good for vegetarians and vegans. But people who consume dairy or non veg products can obtain high quality protein from whey powder or other dairy and non-vegetarian sources.


4. Loaded with Energy Boosting Nutrients
Green peas contains many nutrients like Phosphorus, Thiamine, Niacin, Magnesium, and Vitamin B6 that are involved in the energy metabolism. They help to release energy from macronutrients – Carbohydrates, Proteins and Fats.

5. Constipation relief
Insoluble Fibre is abundantly present in Green peas which aids in easy expulsion of stools from the gut. This excellent source of fibre absorbs water from the gut which makes the fecal matter heavy and thereby throws waste matter out of the body. A study stated that Dietary fiber is as effective as lactulose in improving stool frequency, stool consistency and treatment success (6).

Good fibre loaded recipes are Bajra Whole Moong and Green Pea Khichdi and Oats Mutter


6. Green Peas benefit for Diabetes Control
Green peas have a Glycemic Index rank of 22 which is low. GI indicates of how quickly the carbohydrates will raise the blood glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics as they affect the blood sugar control levels. Data suggest that high fibre diets have hypoglycemic effects and may lead to marked changes in diabetic control (7). Matarsutir Kochuri is a great snack recipe as it is baked and low in fat suitable for diabetics.


7. Reduces Cholesterol Levels
Legumes like green peas, cow peas, mung, chick peas and kidney beans have shown a hypo-cholesterolemic (cholesterol lowering) effect mainly due to the presence of the amount of dietary fibre in them (8). Green Pea Parathas and Pyazwale Mutter are good cholesterol free recipes for those who are on low cholesterol diet.


8. Antioxidants
Green peas contain a variety of phytochemicals like coumestrol which may have antioxidant activity (9). They contain high amounts of Vitamin C which also functions as a potent antioxidant. Antioxidants are substances which deactivate the free radicals, thus preventing many dangerous diseases like stroke, cardiovascular diseases and cancers.


9. Cancer
Peas also contain a high amount of a polyphenol known as coumestrol, which has been proven to decrease the risk of developing cancer especially colon cancer (10) (11).






Nutrition Information for Green Peas, Matar

Nutritional Information for 1 Cup Green Peas, Matar
One Cup of Green Peas, Matar is 140 grams.
RDA stands for Recommended Daily Allowance.

130 Calories
10.22 grams of Protein
22.26 grams of Carbs
0.14 grams of Fat

61.90 mcg of Vitamin K = 51.58% of RDA (about 120 mcg)

See full nutritional details of green peas in Green Peas glossary click here.



Green Peas Benefits for All

Green Peas are rich in vitamins and minerals, fiber and protein. Green Peas is a versatile ingredient that can be transformed into an array of dishes ranging from appetizers to main course. Make soups from green peas like Green Peas and Mint Soup and Green Peas Carrot and Cauliflower Soup and your diet fibre rich.

For glowing skin and healthy eyes, make Vitamin A and Vitamin C recipes like Spinach and Green Pea Rice and Hariyali Mutter . Try making our recipe for Green Peas Paratha in lunch or dinner to top up your fiber and phosphorus levels. You can make low fat snacks using peas like Quick Green Pea Snack which are quick, easy and yummy too. Prepare Mutter Chaat as a healthy snack for the evening.

Enjoy eating green peas and try our other green pea recipes from our website.

Happy Cooking!!!

9 magnificent benefits of green peas matar

 by Tarla Dalal
Here is one more Indian bread made using bajra flour. This innovative recipe combines the stomach-friendly flour with boiled and mashed green peas, to get a roti that tastes and feels great. A good amount of coriander is used in this recipe, to get a peppy flavour, which is heightened by adding a little bit of ginger-green chilli paste and black pepper. It is very important to serve the Bajra Peas Roti immediately after preparation, of which the aroma is appetizing and the texture is fabulous. Try other stomach friendly recipes like Suva Buckwheat Roti , Methi Jowar Muthia and Nutritious Chilas .
A crunchy and satiating option, the Green Peas, Carrot and Cauliflower Soup is a wholesome and tasteful soup that retains the natural flavours of the veggies to the hilt. It makes use of fibre-rich ingredients like green peas, cauliflower, cabbage and carrots. Avoid straining to retain the fibre content of the soup. Enjoy the crunch!
A delicacy from the kitchens of Bengal, this kochuri is made using a dough of two flours with a green peas filling. The flavours of aniseeds, kalonji and pepper mingle together in the stuffing to create a truly zesty bite! This is a filling snack, with the goodness of whole wheat and jowar flours, not to forget the nutrition boost from green peas. As we have baked the Matarsutir Kochuri rather than deep-frying, the calorie-count is also absolutely under control. You can also try other healthy baked snacks like Baked Samosa with Mixed Sprouts or Tandoori Paneer Calzone .
Suggested serving size for 100 calories: 1 serving Calorie watchers keep your hunger pangs at bay! this desi chaat combines protein and fibre rich green peas with low-fat butter and baked sev.
 by Tarla Dalal
green peas pancake recipe | green peas cheela with moong dal | healthy green peas Indian pancake | with 20 amazing images. green peas pancake is a green peas cheela with moong dal. Made from yellow moong dal, green peas, onions, adrak, coriander and peanut oil for cooking, green peas pancake is best served with some green chutney. Enjoy these crisp yet spongy Green Pea Pancakes early in the morning before starting your day. See why this is a healthy green peas Indian pancake? The combination of green peas with moong dal helps to enhance the fibre and protein content of this green peas pancake. green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. To make the recipe healthier we have used peanut oil in cooking. Notes on green peas pancake recipe. 1. For making the batter for Green Peas Pancake, firstly clean and wash the yellow moong dal. If you have green moong dal, you can use that too. 2. moong dal lends the necessary binding along with a good dose of protein (4.8 g). Serve green peas pancake hot, with Carrot Garlic Chutney. Enjoy how to make green peas pancake recipe | green peas cheela with moong dal | healthy green peas Indian pancake | with detailed step by step photos and video below.
This paneer packed whole wheat flour paratha is a really sumptuous treat. While green peas adds to the goodness of this paratha by adding fibre, a dash of coriander and mint boost the josh factor! We have made this Low-Fat Paneer and Green Peas Stuffed Paratha with whole wheat flour, completely avoiding refined flour, which can raise blood sugar levels quickly. This wholesome diabetic -friendly paratha is a paneer lover’s delight, made with low-fat paneer. But try to restrict the portion to one paratha, to avoid too much of protein.
 by Tarla Dalal
This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste, which combines beautifully with Indian breads of all kinds, be it rotis or phulkas . This quick everyday subzi is a little watery because the spinach is cooked as such and not blended, but nonetheless it tastes too good for you to even think about the consistency. Relish it fresh off the pan!
 by Tarla Dalal
A thoughtful blend of minimal but well-matched ingredients like mint, peas and brown rice together with flavour boosters like green chillies, onions and garlic, results in a delectable Green Peas and Mint Pulao that throws you into a tizzy. Brown rice and green peas are rich in fibre, which binds and removes cholesterol from our body, while coriander and mint leaves bring in vitamins C and A that fight free radicals. Indeed this low cholesterol, heart-friendly Green Peas and Mint Pulao is a must-try for everybody, as it is healthy and light yet satiating.
 by Tarla Dalal
Marinated brinjals combine with green peas to make an interesting subzi! Ringna Vatana makes use of both a spice powder mix and a onion-coriander paste, to make the dish double peppy! Remember to use large brinjals to make this subzi, and cut them into slightly big pieces so they will not become mushy.
green peas masala recipe | restaurant style green peas masala curry | dhaba style matar masala | green peas masala Punjabi style is a delightful accompaniment that can be made in a jiffy using frozen peas, readily available spice powders. Learn how to make restaurant style green peas masala. In contrast to most Punjabi sabzis which have an elaborate procedure with loads of finely chopped veggies, this green peas masala Punjabi style is very simple, yet flavoursome and mouth watering. To make green peas masala, combine the milk, plain flour, cumin seeds powder and chilli powder in a deep bowl, mix well and keep aside. Heat the oil in a broad non-stick pan, add the cumin seeds and sauté on a medium flame for 30 seconds. Add the asafoetida and grated onion and sauté on a medium flame for 1 minute. Add the tomatoes and saute on a medium flame for 1 minute. Add the milk mixture, green peas and salt, mix well and cook on a slow flame for 6 minutes or till the curry thickens, while stirring occasionally. Serve hot. When fresh green peas are in season, this dhaba style matar masala is worth a try! Made in less than 20 minutes, it’s a perfect accompaniment to Parathas and Naan. Try other recipes like Healthy Green Curry or Vegetable Makhanwala. Enjoy green peas masala recipe | restaurant style green peas masala curry | dhaba style matar masala | with step by step images.
 by Tarla Dalal
Creamy khoya dotted with juicy green peas, ah! khoya mutter is the perfect choice for those who love creamy, buttery, stuff, and goes very well with a savoury roti, puri or paratha. Cooking the khoya with spices does away with its raw taste while retaining its sumptuous texture and flavour. Fennel seeds powder is another intelligent addition to this preparation, as it imparts a unique aroma that lures the diner.
Pulaos are always a welcome addition to any meal. A pulao can often make a complete meal by itself. The soya chunks added to this aromatic pulao are easily available in the market and are a rich source of protein and vitamin b12 - a vitamin which is otherwise lacking in vegetarian diets.
 by Tarla Dalal
quick green pea snack recipe | green pea sabzi | best Indian green pea snack recipe | healthy green pea snack | with 17 amazing images. quick green pea snack recipe | green pea sabzi | best Indian green pea snack recipe | healthy green pea snack is a nourishing snack which can be enjoyed in the evening. Learn how to make best Indian green pea snack recipe. To make quick green pea snack, heat the butter in a broad non-stick pan, add the green peas, black pepper powder, chilli powder, dried ginger powder, sugar and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the dried mango powder and cumin seeds powder, mix well and cook on a medium flame for 1 minute. Remove from the flame, add the mint leaves and lemon juice and mix well. Serve immediately. Tiny though it is, green pea is a powerhouse of nutrition! Rich in fibre, it helps to build a healthy digestive system. Fix up this scrumptious healthy green pea snack for a quick bite… or two! Flavoured aptly with peppy mint leaves and tangy amchur powder, the best Indian green pea snack recipe is a treat for your taste buds too. Enjoy it as an evening snack for a mid-day recharge of protein and iron, to help you race through the rest of the day with a full, bright smile on your face! You can also serve this as green pea sabzi along with whole wheat chapatis. They make a healthy meal. Together they are a good source of fibre which is beneficial for obesity, healthy heart and diabetic too! It can be carried to work too have a hearty meal. You can also benefit from the vitamin C that green peas have to offer. This key nutrient helps build immunity and prevents bleeding gums. If you wish you can serve this quick green pea snack with baked puri. Tips for quick green pea snack. 1. When purchasing green peas, look for ones whose pods are firm, velvety and smooth. Their colour should be a lively medium green. Those whose green colour is especially light or dark, or those that are yellow, whitish or are speckled with grey, should be avoided. 2. While boiling green peas, add a little salt as they tend to absorb salt better during boiling. 3. Mint can be replaced with freshly chopped coriander. Enjoy quick green pea snack recipe | green pea sabzi | best Indian green pea snack recipe | healthy green pea snack | healthy green pea snack | with step by step photos.
 by Tarla Dalal
There are dozens of ways of cooking mutter, but this one truly tingles the tastebuds thanks to dominance of coriander in the masala. Hariyali Mutter comprises healthy ingredients and cooking methods, thereby strengthening the heart and controlling blood glucose levels too.
Here is a fabulous soup with an attractive pale-green colour and rich texture, made with green peas and onions, enhanced by a touch of mint. You can feel every spoonful of this soup bursting with the juiciness of green peas and vibrant flavour of mint. The Green Peas and Mint Soup is low in calories and high in fibre content, which makes it a boon to weight watchers and those aiming to control their cholesterol levels. Pair this fibre-rich soup with a light salad like Cabbage, Carrot and Lettuce Salad and a slice of Dieter’s Pizza to fill you up without taking over the meal.
 by Tarla Dalal
green peas paratha recipe | matar paratha | Indian style stuffed green pea paratha | peas paratha for acidity | green peas paratha is a filling Indian staple which can be enjoyed hot and fresh, for breakfast or as the main course for lunch or dinner. Learn how to make matar paratha. Every other person complains of acidity these days, due to a stressful lifestyle and irregular food habits. However, eating the right foods can keep acidity at bay. Avoid refined foods like maida to make Indian breads and turn to jowar flour or bajra flour or wheat flour in combination with the other 2 flours as we have done in the recipe of peas paratha for acidity. To make green peas paratha, first make the dough. Sieve both the flours with the salt. Combine the flours and ghee and knead to make a soft dough using enough water. and knead to make a soft dough using enough water. Then make the matar stuffing. Heat the ghee in a pan and add the cumin seeds and fry till they crackle. Add the green chillies and cook for 1 minute. Add the mashed peas and salt and mix well. Cool completely. Divide the dough and stuffing into 4 equal portions. Roll out one portion of the dough into a circle of 75 mm. (3") diameter using flour for rolling. Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly. Roll out again into a circle of 150 mm. (6") in diameter, using flour for rolling. Heat non-stick pan and cook each paratha, until both sides are golden brown using ¼ teaspoon of oil. Make your stomach smile again, with this yummy and healthy Indian style stuffed green pea paratha. Green pea is said to be alkaline, and when combined with wheat flour and jowar flour, it helps to balance the acid-alkaline ratio. Go easy on the spices while making matar paratha, to make the job easy for your stomach! Avoid using too much fat for cooking the parathas as that too can aggravate acidity. Green peas paratha is also brimming with fibre from the matar, and hence a wise addition to a healthy heart menu. One stuffed paratha will satiate you at dinner time. Accompany it with a bowl of curd. It is probiotic and soothing to the stomach as well. Tips for green peas paratha. 1. As a variant, you can use bajra flour instead of jowar flour in the dough as that too is alkaline. 2. If you do not wish to make stuffed paratha, you can avoid cooking the stuffing and combine all its ingredients (except the ghee) with the flour to make all in one paratha. Adjust salt as per taste then. Learn to make green peas paratha recipe | matar paratha | Indian style stuffed green pea paratha | peas paratha for acidity | with recipe below.
 by Tarla Dalal
spinach green peas rice recipe | palak matar pulao | green peas spinach pulao | quick palak peas pulao | with 29 amazing images. spinach green peas rice is an Indian one-dish meal and is super easy and quick the make! It is not only a treat to eyes but also to taste buds! The vibrant green color makes palak matar pulao eye appealing and attractive. Quick, easy and tasty – who will not like green peas spinach pulao. Perhaps it is the magic of the aromatic green masala so full of coriander that transforms the palak matar pulao into such a delicious dish, or the simple rustic flavour of spinach that pleases the palate. You can also use leftover rice if you have, I usually prepare this tasty spinach green peas rice when I have leftover rice which makes it efficient too. Also, the ingredients used in making this palak matar pulao are basic and can be found in every well maintained Indian household pantry. Use this spinach green peas rice as a tiffin treat or have it for dinner with a bowl of curds or any raita of your choice. Learn how to make spinach green peas rice recipe | palak matar pulao | green peas spinach pulao | quick palak peas pulao | with detailed step by step recipe photos and video below.
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9 Magnificent Green Peas Benefits, Matar
 on 30 Jan 21 02:15 PM

Very educative and nutricious
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Tarla Dalal    Thank you for your kind words. Please keep trying more recipes and sharing your comments with us.
01 Feb 21 10:41 AM
9 Magnificent Benefits of Green Peas, Matar
 on 08 Aug 18 08:34 PM

If we will cook green Peas at high temperature for above mentioned recipes normally one cook''s vegetable at that temperature won''t it nutrients get burned, what will be the right way to have its nutients
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Tarla Dalal    Some amount of nutrients are always lost in cooking... The ideal way would be to pressure cook them in minimum water and use it along with the water in which it is cooked. Alternatively drain them and use the water to knead the roti or paratha dough
14 Sep 18 10:15 AM
9 Magnificent Benefits of Green Peas, Matar
 on 08 Aug 18 08:29 PM