The winter season has officially arrived, bringing with it the cherished tradition of special green peas, or matar, dishes in every Indian household. Loved for their sweet, crisp taste, versatile texture, and impressive nutritional profile, green peas are a seasonal superstar. This article explores a variety of simple, high-protein, and fiber-rich matar recipes that are perfect for this indulgent time of year.
Quick & Nutritious Matar Dishes
For those seeking healthy and fast meal options, matar is an ideal ingredient. Matar Stir-fry is a prime example. This quick and healthy dish involves sautéing green peas with spices, herbs, and additions like vegetables or tofu for an extra protein kick. It is light yet filling, making it a perfect side dish or snack. One serving contains approximately 180-220 calories and 8-10 grams of protein.
Another rustic and flavourful option is Matar Chokha. This dish is traditionally made when fresh peas are in season, capturing the sweet, spicy, and earthy essence of winter. The preparation is simple: boil the peas, mash them lightly, and blend them with minced garlic, chillies, and pungent mustard oil. It serves as a vibrant and healthy addition to any meal.
Hearty Soups & Satisfying Snacks
When the temperature drops, nothing is more comforting than a warm bowl of soup. Matar and Moong Dal Soup is a nourishing, protein-rich option made with green peas, moong dal, spices, herbs, vegetable stock, salt, and pepper. The powerful combination of peas and lentils provides a complete plant-based protein source, making this soup both filling and deeply satisfying. Each serving offers around 170-200 calories and a substantial 10-12 grams of protein.
For a standalone wholesome meal, Matar Soup is an excellent choice. This comforting soup can be prepared by parboiling and blending green peas, then cooking them with olive oil, vegetable broth, and a mix of spices and herbs. The natural sweetness and thick texture of the peas give this soup a delightful taste. It contains under 150-180 calories and provides 6-8 grams of protein per serving.
If you're looking for a tasty snack, try Matar and Soya Bean Cutlets. These cutlets are made from a mixture of green peas and soya beans, spiced with classic Indian herbs, and then shallow-fried or baked. They are packed with protein from both primary ingredients, making them a fantastic snack or appetizer. One serving has approximately 120-150 calories and an impressive 12-15 grams of protein.
Classic Comfort Main Courses
No list of matar recipes is complete without the quintessential North Indian favorite, Matar Paneer. This classic dish features paneer cubes and fresh green peas simmered in a richly spiced tomato-based gravy. The process begins by letting the green peas soften in the masala, their sweetness perfectly balancing the spices. The paneer cubes are then added, soaking up all the flavours and giving the curry its hearty weight. A final scattering of fresh coriander keeps the dish bright. Both paneer and green peas are excellent protein sources. One serving contains around 220-250 calories and boasts 12-15 grams of protein.
Another beloved rice dish is Matar Pulao. This aromatic meal is made with basmati rice and green peas, cooked with fragrant spices like cumin, cinnamon, and cloves. It is a simple yet protein-rich dish that becomes even more balanced when paired with a side of dal or matar paneer. A single serving of this classic pulao contains about 230-270 calories and provides 8-10 grams of protein.
