methi malai matar
Delve into the world of Methi Malai Matar, a culinary masterpiece that tantalizes taste buds while nurturing the body. This North Indian dish combines the robust flavors of fenugreek leaves (methi), green peas (matar), and creamy goodness, offering a symphony of taste and nutrition in every bite.
Benefits:
Rich in Fiber: Fenugreek leaves are a powerhouse of dietary fiber, aiding digestion and promoting a healthy gut.
High Protein Content: Green peas provide a significant protein punch, essential for muscle repair and growth.
Vitamins and Minerals: Methi contributes an array of vitamins (A, C, K) and minerals (iron, calcium, potassium), supporting overall health and immunity.
Low Calorie: Despite its creamy texture, Methi Malai Matar is relatively low in calories, making it a guilt-free indulgence for weight-conscious individuals.
Blood Sugar Regulation: Fenugreek is renowned for its ability to regulate blood sugar levels, making this dish suitable for individuals with diabetes or those looking to manage their glucose levels.
Heart Health: The combination of fenugreek and green peas supports heart health by lowering cholesterol levels and reducing the risk of cardiovascular diseases.
Nutritional Value:
Fenugreek Leaves (Methi): Rich in iron, calcium, and antioxidants, fenugreek leaves offer a plethora of health benefits. They are a good source of vitamins A, C, and K, as well as several B vitamins. Additionally, they contain soluble fiber, which aids in digestion and helps control blood sugar levels.
Green Peas (Matar): Green peas are packed with protein, fiber, and essential nutrients like vitamins A, C, and K, as well as folate and manganese. They are low in fat and calories but high in antioxidants, making them a nutritious addition to any diet.
Cream and Spices: While cream adds richness and flavor to the dish, it’s essential to use it in moderation. Opting for low-fat cream or yogurt can reduce the calorie content while still providing creaminess. Spices like cumin, coriander, and garam masala not only enhance the taste but also offer additional health benefits, such as improved digestion and metabolism.
methi malai matar recipe
Ingredients:
1 cup fresh fenugreek leaves (methi), washed and chopped
1 cup green peas (matar), fresh or frozen
1 cup fresh cream
1 onion, finely chopped
2 tomatoes, pureed
2 green chilies, finely chopped (optional)
1-inch ginger, grated
4-5 garlic cloves, minced
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1 teaspoon red chili powder
1/2 teaspoon garam masala
1/2 teaspoon sugar
Salt to taste
2 tablespoons oil or ghee
Fresh coriander leaves for garnishing
Instructions:
Preparation: Wash the fenugreek leaves thoroughly and chop them finely. If using fresh peas, shell them and set aside. If using frozen peas, thaw them.
Cooking Methi and Peas: Heat oil or ghee in a pan. Add cumin seeds and let them splutter. Add finely chopped onions and sauté until they turn golden brown. Add minced garlic, grated ginger, and green chilies (if using), and sauté for another minute.
Adding Spices: Now, add turmeric powder, red chili powder, and salt. Mix well and cook for a minute. Then, add the pureed tomatoes and cook until the oil starts to separate from the masala.
Adding Methi and Peas: Once the masala is cooked, add the chopped fenugreek leaves and green peas. Mix well, cover the pan, and let it cook for about 5-7 minutes on medium heat, stirring occasionally.
Making the Gravy: After the fenugreek leaves and peas are cooked, add fresh cream to the mixture. Stir well and cook for another 2-3 minutes.
Adjusting Seasonings: Now, add garam masala and sugar. Adjust salt and spices according to your taste preferences. Mix well and let it simmer for a couple of minutes.
Garnishing and Serving: Once the Methi Malai Matar is cooked to your desired consistency, turn off the heat. Garnish with fresh coriander leaves.
Serving Suggestion: Methi Malai Matar goes well with roti, naan, or rice. Serve hot and enjoy your delicious dish!
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