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White Peas Curry

White Peas or Matar Sabzi is a simple Indian curry made using dried white peas, veggies, and spices.

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White peas curry, also known as white matar sabzi or safed vatana (commonly known in Hindi) sabzi is a traditional Indian dish that is popular in many parts of the country. It is a savory, tangy, delicious, and wholesome meal that is perfect for vegans and vegetarians.

✏️ What Are White Peas

raw white peas in a bowl
Photo via pixabay

White matar are dried, similar to white chickpeas. They are small, round, and creamy-white in color, fall in the group of foods known as legumes and come from the family of green peas. Unlike green peas, white peas are available all year round. They are inexpensive and easily available in your local grocery store.

There are a number of ways to cook white peas, and one of the most common ways is to enjoy them as a sabzi or a curry. Apart from this, you can simply boil and season them with your favorite herbs and spices and enjoy them as a light healthy snack. Many delicious Indian street chaats such as Ragda Patties, Chole Kulche, and Matar Chaat are prepared using them.

white peas curry serve with soft kulchas

✔️ Tips To Make The Best White Peas Curry

  1. Soak the white peas overnight or for at least 6 hours to soften them and reduce cooking time.
  2. Use a pressure cooker to boil the peas fast.
  3. Sauté the onions, ginger-garlic paste, and tomatoes well to add flavor to the dish.
  4. Adding the spices and sautéing them well enhances the flavor.
  5. Adding water in the right amount is important to get the desired consistency of the curry.
  6. Don’t forget to garnish the curry with onions, tomatoes, green chillies, ginger, radish, and lemon wedges. They will make the dish flavorsome.
  7. It can be enjoyed on its own or with rice, roti, or bread, but the best way is to serve it hot with kulcha that is lightly toasted with butter.
  8. An optional tip is to add coconut milk or fresh cream to make it creamy.

✨ Benefits Of Eating White Peas

Safed Matar are nutritious and healthy legumes that offer a range of health benefits. But be careful not to go overboard with the starch intake as they are also relatively high in carbohydrates. About a half-cup serving is enough to obtain all the health benefits of white peas.

Here are some of the key benefits of eating them:

1. High in protein

Protein is essential for building and repairing tissues, as well as for maintaining healthy hair, skin, and nails. White peas are an excellent source of plant-based protein, making them a great addition to a vegan or vegetarian diet.

2. Rich in fiber

They are also high in fiber, which can help with easier digestion, lower cholesterol levels, and reduce the risk of heart disease. White peas will keep you full and satisfied for longer after meals, which can aid in weight management.

3. High in vitamins and minerals

White peas are loaded with vitamins, minerals, and antioxidants. These nutrients strengthen the immune system and are important for overall health and well-being.

4. May help regulate blood sugar

White peas have a low-glycemic index. This means that there are no sudden spikes in blood sugar after eating them and they are digested and absorbed slowly. This can help regulate blood sugar levels and reduce the risk of diabetes.

With its flavorful spices and protein-packed legumes, white peas curry is a satisfying and hearty meal for any occasion. Incorporating white peas into your diet can be a delicious and healthy way to support your overall health and well-being.

🍽️ More Healthy Meal Recipes

Broccoli and Mushroom Quinoa

One-Pot Lentil Rice

Bean and Mushroom Beet Tacos

Mexican Inspired One-Pot Vegan Rice and Beans

Hidden Veggie Spaghetti

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📖 Recipe

white peas curry serve with soft kulchas

White Peas Curry

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 30 minutes
Soak Time: 8 hours
Total Time: 8 hours 50 minutes

Delicious, savory white peas curry made from soaked and pressure-cooked white peas, then cooked in onions, tomatoes, and a variety of spices.

Ingredients

  • 2 cups white peas
  • 2 medium-size onions, sliced
  • 2 medium-size tomatoes, chopped
  • 1 Tbsp green chilli, finely chopped
  • 1 tsp ginger- garlic paste
  • 2 Tbsp ghee/butter/vegetable oil
  • 1/2 tsp asafoetida (hing)
  • 2 tsp cumin seeds (jeera)
  • 1 tsp coriander seeds (dhaniya)
  • 1 tsp red chilli powder
  • 1 tsp garam masala
  • 1 tsp dry mango powder (amchur powder)
  • 2 tsp turmeric powder
  • 2 tsp salt
  • 3 cups water

Garnishings

  • 1 medium-size onion, chopped
  • 1 medium-size tomato, chopped
  • 1 tsp green chilli, finely chopped
  • 1/2 inch ginger, julienne
  • 1 small white radish, julienne
  • 4-6 lemon wedges

Instructions

    1. Wash the white peas and soak them in water for 5-6 hours or overnight.
    2. Drain the excess water and boil the soaked peas in 3 cups of water in a pressure cooker for 4-5 whistles on medium flame.
    3. Meanwhile, heat ghee in a deep pan or kadhai on medium flame and add asafoetida, cumin seeds, and coriander seeds. Saute for 1-2 minutes.
    4. Add ginger-garlic paste, and green chillies, and saute for 1-2 minutes.
      Now add onions and saute until they are golden brown. Add tomatoes, turmeric powder, red chilli powder, garam masala, amchur powder, and salt. Mix well and cook until the tomatoes are cooked and the mixture starts to release oil.
    5. Then add the boiled peas along with water into the masala mixture and mix well. Cover the pan and cook for 15-20 minutes on medium flame till you get a thick consistency.
    6. Finally, garnish with onions, tomatoes, green chillies, ginger, radish, and lemon wedges. Serve hot with kulchas.
Nutrition Information
Yield 4 Serving Size 1
Amount Per Serving Calories 264Total Fat 12gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 6gCholesterol 16mgSodium 1247mgCarbohydrates 39gFiber 11gSugar 15gProtein 8g

The nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like a specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.

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