Hariyali Mutter
by Tarla Dalal
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.
Hariyali Mutter recipe - How to make Hariyali Mutter
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Hariyali Mutter
1 cup boiled green peas
2 tsp coconut oil or 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)
To Be Ground Into A Smooth Paste (using Little Water)
2 cups chopped coriander (dhania)
3 green chillies , roughly chopped
1 tsp chopped ginger (adrak)
4 garlic (lehsun) cloves
1 tbsp lemon juice
For Serving With Hariyali Mutter
phulkas
For hariyali mutter
- For hariyali mutter
- To make {span class="bold1"}hariyali mutter sabzi{/span} 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 {span class="bold1"}hariyali mutter sabzi recipe{/span} | {span class="bold1"}north indian hariyali matar{/span} | {span class="bold1"}healthy hariyali mutter paneer in coriander paste{/span} | immediately with bajra roti or phulkas.
Hariyali Mutter (Diabetic-Friendly) Video by Tarla Dalal
like hariyali mutter
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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.
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what is hariyali mutter made of ?
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what is hariyali mutter made of ? See below image of list of ingredients for hariyali mutter.
corainder paste for hariyali mutter
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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.
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Add 4 green chillies , roughly chopped.
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Add 25 mm. (1”) piece ginger (adrak).
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Add 4 garlic (lehsun) cloves.
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Add 1 tbsp lemon juice.
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Add a little water. We added 1/4 cup water.
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Grind to a smooth paste.
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Keep aside corainder paste for hariyali mutter.
making hariyali mutter
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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.
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Add 1 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1/2 tsp nigella seeds (kalonji).
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Sauté on a medium flame for a few seconds.
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Add a pinch of asafoetida (hing).
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Add the prepared coriander paste.
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Mix well.
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Cook on a medium flame for 1 to 2 minutes, while stirring continuously.
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Add 1/4 cup low-fat milk , 99.7% fat-free.
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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.
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Add 1/4 cup chopped low-fat paneer (cottage cheese) cubes.
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Add 2 tbsp of water.
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Add salt to taste. We added 1/2 tsp salt.
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Mix well.
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Cook hariyali mutter | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | on a medium flame for 3 more minutes, stirring ocassionaly.
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Serve hariyali mutter sabzi | North Indian hariyali matar | healthy hariyali mutter paneer in coriander paste | immediately with bajra roti or phulkas.
tips for hariyali mutter
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Serve healthy hariyali mutter paneer in coriander paste | with bajra roti.
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The coriander paste provides the richness to hariyali mutter.
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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.
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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.
| Energy | 145 cal |
| Protein | 7.5 g |
| Carbohydrates | 16.5 g |
| Fiber | 7.4 g |
| Fat | 5.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 1940.1 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 45.9 mg |
| Folic Acid | 6.3 mcg |
| Calcium | 135 mg |
| Iron | 1.4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 41.5 mg |
| Potassium | 159.8 mg |
| Zinc | 0.1 mg |
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.