Hariyali Mutter


Hariyali Mutter

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There are dozens of ways of cooking mutter, but this one truly tingles the tastebuds thanks to dominance of coriander in the masala. Hariyali Mutter comprises healthy ingredients and cooking methods, thereby strengthening the heart and controlling blood glucose levels too.

Hariyali Mutter recipe - How to make Hariyali Mutter

Preparation Time:    Cooking Time:    Total Time:     Makes 2 servings
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Ingredients

1 cup boiled green peas
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 tsp nigella seeds (kalonji)
a pinch of asafoetida (hing)
1/4 cup low-fat milk , 99.7% fat-free
salt to taste
1/4 cup chopped low-fat paneer (cottage cheese) cubes

To Be Ground Into A Smooth Paste (using Little Water)
2 cups chopped coriander (dhania)
4 green chillies , roughly chopped
25 mm. (1”) piece ginger (adrak)
4 garlic (lehsun) cloves (lehsun)
1 tbsp lemon juice

For Serving
phulkas

Method
    Method
  1. Heat the oil in a non-stick kadhai and add the cumin seeds.
  2. When the seeds crackle, add the nigella seeds and sauté on a medium flame for a few seconds.
  3. Add the asafoetida and the prepared paste, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  4. Add the milk and green peas, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  5. Add 2 tbsp of water and salt, mix well and cook on a medium flame for another minute, while stirring continuously.
  6. Add the paneer, mix lightly and cook on a medium flame for 1 to 2 more minutes. Serve immediately with phulkas.
Nutrient values (Abbrv) per serving
Energy145 cal
Protein7.5 g
Carbohydrates16.5 g
Fiber7.4 g
Fat5.4 g
Cholesterol0 mg
Sodium41.5 mg
Hariyali Mutter (Diabetic-Friendly) Video by Tarla Dalal

Reviews

Hariyali Mutter
 on 18 Nov 15 04:24 PM
5

This recipe is especially for the people who loves coriander. The coriander and garlic paste has an amazing flavour which makes this subzi even more irresistible. The green peas and paneer and different yet nice combo.