hariyali mutter recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste |
by Tarla Dalal
5/5 stars 100% LIKED IT
1 REVIEW
ALL GOOD
Added to 112 cookbooks
This recipe has been viewed 53714 times
hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | with 25 images.
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.
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.
Enjoy hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | with step by step photos.
For hariyali mutter- To make hariyali mutter sabzi prepare the coriander paste first.
- Heat the coconut oil or oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the nigella seeds and sauté on a medium flame for a few seconds.
- Add the asafoetida and the prepared coriander paste, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
- Add the milk, green peas, paneer, 2 tablespoons water, salt to taste and mix well.
- Cook on a medium flame for 3 minutes, while stirring continuously.
- Serve hariyali mutter sabzi recipe | north indian hariyali matar | healthy hariyali mutter paneer in coriander paste | immediately with bajra roti or phulkas.
Hariyali Mutter (Diabetic-Friendly) Video by Tarla Dalal
Hariyali Mutter recipe with step by step photos
-
like hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | then see our collection of leafy green Indian vegetables and some recipes we love below.
-
what is hariyali mutter made of ? See below image of list of ingredients for hariyali mutter.
-
In a mixer put 2 cups chopped coriander (dhania). Coriander is very useful for those suffering from diabetes because it helps to increse the productivity of insulin, and thus decrease our blood sugar levels.
-
Add 4 green chillies , roughly chopped.
-
Add 25 mm. (1”) piece ginger (adrak).
-
Add 4 garlic (lehsun) cloves.
-
Add 1 tbsp lemon juice.
-
Add a little water. We added 1/4 cup water.
-
Grind to a smooth paste.
-
Keep aside corainder paste for hariyali mutter.
-
To make hariyali mutter sabzi recipe | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | heat 2 tsp coocnut oil or oil in a non-stick kadhai. Use coconut oil for a healthier diet.
-
Add 1 tsp cumin seeds (jeera).
-
Let the seeds crackle.
-
Add 1/2 tsp nigella seeds (kalonji).
-
Sauté on a medium flame for a few seconds.
-
Add a pinch of asafoetida (hing).
-
Add the prepared coriander paste.
-
Mix well.
-
Cook on a medium flame for 1 to 2 minutes, while stirring continuously.
-
Add 1/4 cup low-fat milk , 99.7% fat-free.
-
Add 1 cup boiled green peas. Green peas are a rich source of fibre and great for weight loss and diabetics. Fibre helps decrease blood sugar levels.
-
Add 1/4 cup chopped low-fat paneer (cottage cheese) cubes.
-
Add 2 tbsp of water.
-
Add salt to taste. We added 1/2 tsp salt.
-
Mix well.
-
Cook hariyali mutter | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | on a medium flame for 3 more minutes, stirring ocassionaly.
-
Serve hariyali mutter sabzi | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | immediately with bajra roti or phulkas.
-
Serve healthy hariyali mutter paneer in coriander paste | with bajra roti.
-
The coriander paste provides the richness to hariyali mutter.
-
Add boiled green peas. Green peas are a rich source of fibre and great for weight loss and diabetics. Fibre helps decrease blood sugar levels.
-
Hariyali Mutter Sabzi is rich in Vitamin C, A, Fiber, Calcium and Protein,
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 115% of RDA.
- 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.
- 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.
- Calcium rich recipes : Calcium is a mineral that makes bones stay strong. Required from kids to adults. 22% of RDA.
- 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.
Other Related Recipes
Accompaniments
Nutrient values (Abbrv) per serving
Energy | 145 cal |
Protein | 7.5 g |
Carbohydrates | 16.5 g |
Fiber | 7.4 g |
Fat | 5.4 g |
Cholesterol | 0 mg |
Sodium | 41.5 mg |
Review count
6 FAVOURABLE REVIEWS
The most Helpful Favorable review
Reviewed By
5 of 10 users found this review useful
See more reviews
No review of this type was found
6 FAVOURABLE REVIEWS
The most Helpful Favorable review
Reviewed By
5 of 10 users found this review useful
See more reviews
No review of this type was found
Helpful reviews for this recipe
Sign in to your account
Rate this recipe
Review this recipe (optional)
You are not signed in. To post a private recipe note requires you to
Sign In to your Gold or Silver account
Add your private note to this recipe