Nutritional Facts of Hariyali Mutter, Calories in Hariyali Mutter

by Tarla Dalal
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How many calories does one serving of Hariyali Mutter sabzi have?

One  serving (210 grams) of Hariyali Mutter Sabzi gives 145 calories. Out of which carbohydrates comprise 66 calories, proteins account for 30 calories and remaining calories come from fat which is 50 calories.  One  serving of Hariyali Mutter Sabzi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

145 calories for 1 serving of Hariyali Mutter, Cholesterol 0 mg, Carbohydrates 16.5g, Protein 7.5g, Fat 5.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Hariyali Mutter.

See hariyali mutter recipe | North Indian hariyali matar  | healthy hariyali mutter paneer in coriander paste | 

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 i . 

Hariyali Mutter comprises healthy ingredients and cooking methods, thereby strengthening the heart and controlling blood glucose levels too. 

Green peas are rich in fibre, paneer gives protein and milk is calcium rich in healthy hariyali mutter paneer in coriander paste . 

Hariyali Mutter Sabzi  is rich in Vitamin C, A,  Fiber, Calcium and Protein.

Is Hariyali Mutter Sabzi  healthy?

Yes, this is healthy, conditions apply. 

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

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. 

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk


Can diabetics, heart patients and overweight individuals have Hariyali Mutter Sabzi?

Yes, this recipe is good for diabetics (restricted amounts), heart and weight loss. 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.

3 things to keep in mind for diabetics, heart and weight loss to have this yummy sabzi.

  1. Use low fat paneer
  2. Use low fat milk instead of milk
  3. Use coconut oil instead of processed oil.

 Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.

Can healthy individuals have Hariyali Mutter Sabzi?

Yes, this recipe is healthy.  Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.

Hariyali Mutter Sabzi  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 115% of RDA.
  2. 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.
  3. 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.
  4.  Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 22% of RDA.
  5. 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.

Sabzi + ROTI (cereal) 

Combine with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value.


Bajra Roti

Bajra Roti

Value per serving% Daily Values
Energy145 cal7%
Protein7.5 g14%
Carbohydrates16.5 g6%
Fiber7.3 g29%
Fat5.4 g8%
Cholesterol0 mg0%
Vitamin A1940.1 mcg40%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C45.9 mg115%
Vitamin E
Folic Acid (Vitamin B9)6.3 mcg3%
Calcium135 mg22%
Iron1.4 mg7%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium41.5 mg2%
Potassium159.8 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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