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Methi Mutter Pasanda recipe | healthy Fenugreek Peas in White Gravy | low fat Methi Matar Malai |
Tarla Dalal
04 June, 2015
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Methi Mutter Pasanda recipe | healthy Fenugreek Peas in White Gravy | Methi Matar Malai |
Methi Mutter Pasanda, also known as healthy Fenugreek Peas in White Gravy or Methi Matar Malai, is a testament to how traditional Indian flavors can be adapted to create a dish that is both exquisitely delicious and remarkably wholesome. This particular recipe masterfully balances the slightly bitter, earthy notes of fenugreek with the sweet tenderness of green peas, all enveloped in a rich, creamy, yet low-fat gravy. It's an "all-time favorite" for good reason, offering a comforting and nutritious experience that satisfies the palate without compromising on health.
The secret to the healthy yet luxurious texture of this Pasanda lies in its ingenious cauliflower-onion paste. Instead of relying on high-calorie ingredients like cream or cashews, this recipe utilizes sliced onions, finely chopped cauliflower, sliced ginger (adrak), chopped green chillies, chopped garlic (lehsun), a stick of cinnamon (dalchini), and a clove (laung / lavang), all cooked with a generous amount of low-fat milk. This blend is cooked until the onions soften, then cooled and blended to a smooth paste, imparting a naturally thick and creamy consistency to the gravy, while also infusing it with a complex aromatic foundation.
The cooking process for the main gravy begins by whisking together low-fat curds (dahi), low-fat milk, and a touch of besan (Bengal gram flour). This mixture acts as a thickening agent and contributes to the gravy's body without adding excessive fat. A small amount of oil is heated in a non-stick kadhai, followed by cumin seeds (jeera) and dried fenugreek leaves (kasuri methi), which are sautéed briefly to release their intoxicating aromas. This aromatic base sets the stage for the star ingredients to shine.
Next, the finely chopped fresh fenugreek leaves (methi) are added and sautéed, allowing their distinct flavor to develop. The prepared cauliflower-onion paste and the whisked curds-milk mixture are then incorporated, bringing a velvety smoothness to the gravy. The concoction is gently cooked, with occasional stirring, allowing the flavors to meld beautifully. Finally, garam masala and salt are added to season the dish to perfection, followed by a splash of water to achieve the desired consistency.
The star vegetables, boiled green peas, are introduced towards the end, ensuring they retain their vibrant color and tender bite. This careful layering of ingredients and precise cooking times ensures that each component contributes optimally to the final dish. The result is a vibrant, aromatic, and deeply satisfying curry that is remarkably light on the palate despite its rich appearance and flavor profile.
This Methi Mutter Pasanda is not just delicious but also incredibly healthy. The note accompanying the recipe highlights its nutritional benefits: puréed cauliflower provides creaminess without the calories, while methi is a powerhouse of iron and Vitamin A, crucial for blood health and vision. Fresh green peas contribute valuable fiber, which adds bulk, promotes satiety, and aids in digestion. This makes the dish an excellent choice for those mindful of their calorie intake, seeking nutrient-dense meals, or simply wanting to enjoy a traditional Indian curry without guilt. It's a perfect accompaniment for nutritious garlic naans, completing a wholesome and flavorsome meal.
Tags
Preparation Time
20 Mins
Cooking Time
12 Mins
Total Time
32 Mins
Makes
4 servings
Ingredients
for Methi Mutter Pasanda
1 cup finely chopped fenugreek leaves (methi) leaves
1 cup boiled green peas
1/4 cup low fat curds (dahi)
1/4 cup low fat milk , 99.7% fat-free
1/2 tsp besan (Bengal gram flour)
1 tsp oil
1/4 tsp cumin seeds (jeera)
1/2 tsp dried fenugreek leaves (kasuri methi)
1/4 tsp garam masala
salt to taste
For The Cauliflower-onion Paste
1 1/4 cups sliced onions
1/4 cup finely chopped cauliflower
1 tsp sliced ginger (adrak)
2 tsp chopped green chillies
2 tsp chopped garlic (lehsun)
1 stick of cinnamon (dalchini)
1 cup low fat milk , 99.7% fat-free
Method
For the cauliflower-onion paste
- Combine all the ingredients in a deep non-stick kadhai, mix well and cook on a medium flame for 8 to 10 minutes or till the onions turn soft, while stirring occasionally.
- Allow to cool and blend in a mixer to a smooth paste. Keep aside.
How to proceed
- Combine the curds, milk and besan, whisk well till no lumps remain. Keep aside.
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the dried fenugreek leaves and sauté on a medium flame for 30 seconds.
- Add the fenugreek leaves, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the prepared cauliflower-onion paste, curds-milk mixture, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the garam masala and salt, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add ½ cup of water, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the green peas, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Serve hot.
Methi Mutter Pasanda recipe | healthy Fenugreek Peas in White Gravy | low fat Methi Matar Malai | Video by Tarla Dalal
Methi Mutter Pasanda recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 88 cal |
| Protein | 6 g |
| Carbohydrates | 12.5 g |
| Fiber | 4.2 g |
| Fat | 1.5 g |
| Cholesterol | 0 mg |
| Sodium | 51.7 mg |
Click here to view Calories for Methi Mutter Pasanda
The Nutrient info is complete
Mruga D
Aug. 4, 2021, 10:17 p.m.
Methi Mutter Malai without malai...wat a thought!!...it's tasty and low calorie too...i will def make this again and again.
