Nutritional Facts of Aloo Mutter Korma, Punjabi Aloo Matar Korma, Calories in Aloo Mutter Korma, Punjabi Aloo Matar Korma

by Tarla Dalal
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How many calories does one serving of Aloo Mutter Korma have?

One serving (125 grams) of Aloo Mutter Korma gives 99 calories. Out of which carbohydrates comprise 52 calories, proteins account for 11 calories and remaining calories come from fat which is 35 calories.  One serving of Aloo Mutter Korma provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Aloo Mutter Korma recipe serves 4, 125 grams per serving.

99 calories for 1 serving of Aloo Mutter Korma, Punjabi Aloo Matar Korma, Cholesterol 0 mg, Carbohydrates 13.1g, Protein 2.8g, Fat 3.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Aloo Mutter Korma, Punjabi Aloo Matar Korma.

See aloo matar korma recipe | Punjabi aloo matar korma | potatoes and peas curry | with 25 amazing images. 

Aloo Mutter Korma, meaning "potato and peas in creamy gravy," is a comforting and flavorful Indian dish. It's a vegetarian delight enjoyed across the country, particularly during colder months. 

The Aloo Mutter Korma is a delicious dish that combines potatoes and green peas with a range of flavour givers like tomatoes, onions, spice powders and pastes. A dash of garam masala adds josh to the korma making it a great hit with everybody. 

Potato and green peas is an evergreen combination, which works effectively in Aloo Mutter Korma.

Aloo Mutter Korma is typically served as a main course with rice or roti (flatbread). It can also be enjoyed as a side dish with other curries or dals.

Main ingredients for aloo matar korma.

  1.  boiled fresh green peas. Peas bring a natural sweetness and refreshing flavor to the curry, balancing the richness of the gravy and potatoes. This sweetness comes from natural sugars present in the peas and complements the savory spices beautifully.
  2. boiled potato cubes. Potatoes offer a neutral and slightly sweet flavor that readily absorbs the spices and aromatics of the korma, adding depth without overwhelming the dish.

Pro tips for Aloo Mutter Korma. 1. Add 1/2 cup chopped onions. Onions release a sweet and slightly pungent aroma as they cook, providing a foundation for the spices and other aromatics to bloom. In Aloo Mutter Korma, they add a subtle sweetness and depth of flavor that complements the earthiness of the potatoes and the freshness of the peas. 2. Add 1 cup chopped tomatoes. Tomatoes help thicken the gravy slightly, providing a smooth and creamy mouthfeel. They also soften and break down during cooking, adding another layer of texture to the dish. 3. Add ¼ cup of water. The primary reason for adding water is to achieve the desired thickness of the gravy. Some prefer a thin, soupy korma, while others like it thicker and richer. The amount of water directly affects this aspect.

Is Aloo Mutter Korma healthy?

Yes for some, but you need to cut the potatoes used by half and increase the green peas used. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system, have a garlic clove a day. Garlic is a top anti-viral food. The thiosulphate compound, Allicin, found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

What's the problem ?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and overweight individuals have Aloo Mutter Korma?

No.  Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can healthy individuals have Aloo Mutter Korma?

Yes,  but you need to cut the potatoes used by half and increase the green peas used.

Value per serving% Daily Values
Energy99 cal5%
Protein2.8 g5%
Carbohydrates13.1 g4%
Fiber3.4 g14%
Fat3.9 g6%
Cholesterol0 mg0%
Vitamin A198 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C18.6 mg47%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)19 mcg10%
Calcium34 mg6%
Iron0.9 mg4%
Magnesium22.8 mg7%
Phosphorus61.7 mg10%
Sodium10.3 mg1%
Potassium155.4 mg3%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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