Matar Ghughni
by Tarla Dalal
matar ghughni recipe | healthy hare mutter ki ghughni | matar ghughni for diabetes and kidney patients | with 20 amazing images.
A vegan, gluten free and high fiber matar ghughni recipe that can be your go-to-diabetic snack. Learn how to make matar ghughni recipe | healthy hare mutter ki ghughni | matar ghughni for diabetes and kidney patients |
Matar Ghugni (Indian peas chaat) is a popular street food that is simple yet delicious and traditionally made with soaked dried yellow peas which are perked with a blend of spice. Here, we have brought in an alternative using fresh green peas to keep the potassium level low of the dish.
With high fiber and low fat, this healthy hare mutter ki ghughni is an in-house solution to a meal that is both nutritious and tasty!
Matar Ghughni is rich in Vitamin C, Fiber. With only 57 calories per serving of matar ghughni, this is a perfect recipe for weight loss, those with blood pressure and want a healthy life.
Serve healthy hare mutter ki ghughni with roti or bajra roti.
pro tips to make matar ghughni: 1. Instead of fresh green peas you can use frozen green peas also. 2. Serve matar ghughni hot to enjoy its best flavours. 3. Instead of chopped green chillies you can put green chili paste.
Enjoy matar ghughni recipe | healthy hare mutter ki ghughni | matar ghughni for diabetes and kidney patients | with detailed step by step photos.
Matar Ghughni recipe - How to make Matar Ghughni
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
For Matar Ghughni
1 1/2 cups boiled green peas
2 tsp oil
2 tsp finely chopped garlic (lehsun)
1/2 tsp grated ginger (adrak)
1 tsp finely chopped green chillies
1/2 cup chopped onions
1/2 cup chopped tomatoes
1/2 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/4 tsp garam masala
1 tsp coriander-cumin seeds (dhania-jeera) powder
1/8 tsp salt or as advised by doctor / dietitian
1 tbsp finely chopped coriander (dhania)
For matar ghughni
- For matar ghughni
- To make {span class="bold1"}matar ghughni{/span}, heat the oil in a deep non-stick pan, add the garlic, ginger and green chillies, sauté on medium flame for 10 seconds.
- Add onions and tomatoes, mix well and cook on medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the green peas, turmeric powder, chilli powder, garam masala, coriander-cumin seeds powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve {span class="bold1"}matar ghughni{/span} hot garnished with coriander.
like matar ghughni recipe
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matar ghughni recipe | healthy hare mutter ki ghughni | matar ghughni for diabetes and kidney patients | then our diabetic and kidney friendly recipes and do try other Bengali snack recipes and some recipes we love.
- Bengali Style Veg Chops, Healthy Low Salt Snack
- ghugni recipe | methi ghugni | healthy Bengali ghugni | Bengali snack |
what is matar ghughni recipe made of?
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See the below image of list of ingredients for making matar ghughni.
how to make matar ghughni
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To make matar ghughni, heat 2 tsp oil in a deep non-stick pan.
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Add 2 tsp finely chopped garlic (lehsun).
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Add ½ tsp grated ginger (adrak).
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Add 1 tsp finely chopped green chillies.
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Sauté on medium flame for 10 seconds.
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Add 1/2 cup chopped onions.
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Add 1/2 cup chopped tomatoes.
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Mix well and cook on medium flame for 2 to 3 minutes, while stirring occasionally.
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Add 1 1/2 cups boiled green peas.
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Add 1/2 tsp turmeric powder (haldi).
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Add 1/2 tsp chilli powder.
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Add 1/4 tsp garam masala.
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Ad 1 tsp coriander-cumin seeds (dhania-jeera) powder.
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Ad salt to taste.
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Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Garnished with coriander.
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Serve matar ghughni hot.
pro tips to make matar ghughni
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Instead of fresh green peas you can use frozen green peas also.
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Serve it hot to enjoy its best flavours.
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Instead of chopped green chillies you can put green chili paste.
benefits of matar ghughni
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Matar Ghughni is rich in Vitamin C, Fiber.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 22% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 14% of RDA.
| Energy | 57 cal |
| Protein | 2.9 g |
| Carbohydrates | 7.5 g |
| Fiber | 3.4 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 124.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 9 mg |
| Folic Acid | 8.8 mcg |
| Calcium | 19.9 mg |
| Iron | 0.8 mg |
| Magnesium | 16.6 mg |
| Phosphorus | 58.6 mg |
| Sodium | 69.9 mg |
| Potassium | 68.8 mg |
| Zinc | 0.1 mg |