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

by Tarla Dalal
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How many calories does one serving of Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar have?

One serving (200 grams) of Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar gives 193 calories. Out of which carbohydrates comprise 76 calories, proteins account for 21 calories and remaining calories come from fat which is 100 calories.  One serving of Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar makes 800 grams, serves 4 with 200 grams per serving,

193 calories for 1 serving of Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar, Cholesterol 0 mg, Carbohydrates 18.9g, Protein 4.3g, Fat 11.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar.

See tariwale aloo mutter recipe | Punjabi tariwale aloo matar in pressure cooker | aloo mutter masala | with 36 amazing images.

This recipe for tariwale aloo mutter is a simple and delicious way to enjoy a classic Indian dish. Learn how to make tariwale aloo mutter recipe | Punjabi tariwale aloo matar in pressure cooker | aloo mutter masala |

This luscious Punjabi tariwale aloo matar features the standard combo of potato and peas, but in an enticing new form. It is made with potatoes, peas, and a simple spice blend, and is pressure cooked until the potatoes are tender and the peas are cooked through.

aloo mutter masala is a super delicious and is perfect for a weeknight meal. Enjoy the flavours of this tariwale aloo mutter piping hot with hot puris, roti, naan or rice.

Pro tips to make aloo mutter: 1. For a richer flavor, you can use only ghee instead of oil. 2. If you don’t have fresh green peas then you can use frozen greens peas. 3. If you wish you can add fresh cream also in the sabzi.

Is Aloo Mutter Tariwale, Punjabi Tariwale Aloo Matar  healthy?

Yes for some and no for others.

Let's understand the Ingredients.

What's good.

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

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions.  

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

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.  

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 over weight individuals have Aloo Mutter Tariwale  ?


As the fat content is high and the usage of potatoes. 

Can healthy individuals have Aloo Mutter Tariwale ?


What is a healthier sabzi or dal option ?

Here are some very healthy sabzis like paneer labadar dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipe and bhindi masala recipe

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt |

dahi bhindi recipe | healthy dahi bhindi recipe | Rajasthani dahi bhindi | okra with yogurt |

Value per serving% Daily Values
Energy193 cal10%
Protein4.3 g8%
Carbohydrates18.9 g6%
Fiber5.2 g21%
Fat11.1 g17%
Cholesterol0 mg0%
Vitamin A446.7 mcg9%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C29.3 mg73%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)31.7 mcg16%
Calcium50.7 mg8%
Iron1.4 mg7%
Magnesium36.1 mg10%
Phosphorus91.1 mg15%
Sodium17.2 mg1%
Potassium243.5 mg5%
Zinc0.3 mg3%
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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