What is hara vatana, dried green peas, sukhe hare matar? glossary, uses, benefits, recipes

Hara Vatana, also known as dried green peas or sukhe hare matar, is a popular, affordable, and highly versatile legume widely consumed across India. These are mature green peas that have been dried, leading to a firm texture that requires soaking before cooking. Unlike fresh green peas, which are sweet and seasonal, hara vatana offers a hearty, earthy flavor and a dense, substantial texture, making it an excellent base for thick curries and stews. It is a vital plant-based protein source in vegetarian Indian diets, cherished for its ability to absorb spices and enrich any dish it's added to.

Uses and Availability Across India

The primary use of dried green peas in India is in making thick, flavorful curries and street food components. Because they are dried, they boast an exceptionally long shelf life and are available year-round, making them a reliable pantry staple. They are significantly more affordable than fresh or frozen peas, contributing to their high consumption in both rural and urban areas. Whether used in a simple home-cooked sabzi or as the star ingredient in popular regional snacks, hara vatana provides bulk, nutrition, and texture to meals, often serving as a stand-in for meat or other expensive proteins.

Regional Culinary Applications

The application of sukhe hare matar varies delightfully across different Indian states. In North India, they are the foundation for the famous Matar Kulcha, where the peas are cooked down into a spicy, tangy, and semi-dry curry (chhole) and served with soft flatbreads. In East India, particularly in Bengal, they form the core of Ghugni, a popular street food snack and side dish, typically cooked with potatoes and garnished with tamarind pulp, chopped onions, and coriander. This demonstrates the pea's adaptability, transitioning from a robust street food filling to a rich main course.

Versatility in Home Cooking

Beyond street food, hara vatana is frequently used in traditional home cooking to enhance the nutritional profile of daily meals. They are often added to mixed vegetable curries (sabzis) to increase their protein and fiber content. In states like Gujarat and Maharashtra, they can be incorporated into rice dishes like Pulao or biryanis, where they impart a rich color and absorb the aromatic spices beautifully. Furthermore, they are occasionally ground into a paste to form the stuffing for savory pastries or kachoori, providing a dense, spicy filling.

Nutritional Profile and Health Benefits

Dried green peas are a nutritional powerhouse. They are incredibly rich in dietary fiber, which is crucial for digestive health and helps manage blood sugar levels, making them a good option for diabetics. They are an excellent source of protein, vital for muscle and cell repair. Additionally, they provide essential micronutrients like iron (important for preventing anemia) and B vitamins. Their low glycemic index ensures slow, sustained energy release, making meals that include them highly satiating.

Common Recipe Examples

Some of the most celebrated Indian dishes featuring this ingredient include: Ghugni, a spicy Bengal-style curry; Matar Kulcha or Matar Chaat from Delhi; Matar Pulao, a flavorful rice dish; and Matar Kachori, a deep-fried pastry filled with the spiced ground peas. The simplicity and hardiness of hara vatana allow it to anchor these recipes, providing a solid, nutritious foundation. Its low cost and high nutritional value ensure its continuous status as a beloved and essential ingredient in Indian kitchens nationwide.

How to select hara vatana, dried green peas, sukhe hare matar

• Dried peas are generally available pre-packaged in standard quantities, as well as in bulk bins.

• It is available in whole and split form.

• Check the peas to ensure that they are not cracked and that they are free of debris.

Culinary Uses of hara vatana, dried green peas, sukhe hare matar in Indian Cooking

• Use split peas to make dal, the classic Indian dish.

• Split pea soup is a delicious way to enjoy this nutritious legume.

• Purée cooked peas with your favourite herbs and spices and serve as a side dish.

• Add whole peas to vegetable soups.

How to store hara vatana, dried green peas, sukhe hare matar

• Dried peas will remain good for several months if stored in an airtight container in a cool, dry, dark place.

• If you need to store for longer, then refrigerate it in an airtight container or cover.

Health benefits of hara vatana, dried green peas, sukhe hare matar

Dried green peas are a good source of cholesterol-lowering fibre, hence beneficial for a healthy heart.  They also help in managing diabetes since their high fibre content prevents blood sugar levels from rising rapidly after a meal. Dried peas also provide important minerals like potassium, phosphorus, magnesium, iron and zinc. With their high protein content, dried green peas are an excellent source way to nourish the cells of the body, especially for vegetarians.