Nutritional Facts of Green Peas Amti, Maharashtrian Matar Ambti, Calories in Green Peas Amti, Maharashtrian Matar Ambti

by Tarla Dalal
This calorie page has been viewed 5582 times

How many calories does one serving of Green Peas Ambti have?

One serving of Green Peas Ambti gives 148 calories. Out of which carbohydrates comprise 62 calories, proteins account for 25 calories and remaining calories come from fat which is 60 calories.  One serving of Green Peas Ambti provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Green Peas Ambti Calories, which is a classic Maharashtrain vegetable of crushed tomatoes and green peas. It uses a rich and spicy masala paste that is to be freshly prepared with onions, coconut and a traditional selection of spices.

You will realize that there is no basic tempering in this Maharashtrian green peas ambti, yet its flavours and aroma work as magic. All of this is absolutely no-fuss, quick veg sabzi recipe that must be part of your essential, everyday cookbook. Serve hot with Whole Wheat Bhakri or Parathas. You can serve it with Steamed Rice too. 

To make green peas ambti, heat 1 tbsp of oil in a broad non-stick pan, add the onions, coconut, coriander seeds, cinnamon, cumin seeds, cloves, peppercorns and dry red chillies, garlic and sauté on a medium flame for at least 3 to 4 minutes. Remove from the flame and allow it to cool slightly. Once slightly cooled, blend it in a mixer to a smooth paste using a little water. Keep aside. Blend the tomatoes in mixer to a smooth pulp and keep aside. Heat the remaining 1 tbsp of oil in a deep kadhai, add the prepared paste and sauté on a medium flame for 2 minutes. Add the green peas, tomato pulp, salt and 1 cup of water, mix well and cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Serve hot garnished with coriander.

Amti is a preparation which is usually made with dried pulse like dried peas. Here we have given a twist to it by making it with fresh green peas. In matar amti the use of coarsely crushed green peas give a nice mouthfeel. 

The authentic Maharashtrian masala of onion, coconut and host of other spices has been maintained in matar dal amti to enjoy traditional flavours. It uses a rich and spicy masala paste which will leave a taste on your taste buds that you will remember for days to come. 

Tips for green peas amti. 1. Do not crush the green peas too much. Add it to the mixer, grind it for about a few seconds and you will get coarse green peas. 2. Ensure to use fresh tomato pulp as mentioned in the recipe and not use readymade tomato puree. 3. Please note that this recipe makes use of fresh coconut and not dry coconut. 

Serve hot with Whole Wheat Bhakri or Parathas

Bhakri ( Gujarati Recipe)

Whole wheat Bhakri ( Gujarati Recipe)

Is Green Peas Ambti healthy?

Yes, Green Peas Ambti is healthy. Made of green peas, tomatoes, onions, grated coconut and Indian spices. 

Let's understand the Ingredients Green Peas Ambti.

What's good in Green Peas Ambti.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has 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 full benefits of green peas

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

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

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 women'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.  

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 nutrient 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. 

Benefits of Cinnamon, dalchini, cinnamon powder : Cinnamon with its antioxidant power has the ability to reduce inflammation in the body and thus reduce the risk of various chronic diseases like heart disease, diabetes, cancer etc. Cinnamon since ages has been known to be beneficial for diabetics. Diabetes is a disease which occurs due to insulin resistance. Intake of cinnamon is said to reduce this resistance and instead improve insulin sensitivity in cells thereby helping to maintain normal blood sugar levels. cinnamon helps to reduce the blood cholesterol and triglyceride levels and thus prevents clot formation. See detailed benefits of cinnamon.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

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

Can diabetics, heart patients and over weight individuals have Green Peas Ambti?

Yes, this is a high fibre recipe with tomatoes and rich in Vitamin C. 

Can healthy individuals have Green Peas Ambti?

Yes, enjoy this subzi. 

What is a healthy accompaniment to the Subzi? 

We suggest a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Green Peas Ambti is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Pregnancy 

6. Kids weight loss

Green Peas Ambti is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 148 calories that come from Green Peas Ambti?

Walking (6 kmph) = 44 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 25 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy148 cal7%
Protein6.2 g11%
Carbohydrates15.6 g5%
Fiber8 g32%
Fat6.7 g10%
Cholesterol0 mg0%
Vitamin A290.5 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C22.2 mg56%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)23.5 mcg12%
Calcium45.7 mg8%
Iron1.6 mg8%
Magnesium34.4 mg10%
Phosphorus130.1 mg22%
Sodium13.8 mg1%
Potassium162.9 mg3%
Zinc0.1 mg1%
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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