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Wash and chop the vegetables
Rinse the vegetables in water. Peel and then chop the carrots into small pieces. Also finely chop the ginger and green chili.
Gajar matar
Gajar matar has 86 calories per serving (1 Small Cup) — that's 74.7 calories per 100g. It provides 2.5g protein, 8.1g carbs, and 4.9g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 3.5g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Gajar matar in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories86.0 kcal
- Carbs8.1 g (32.4 kcal)
- Protein2.5 g (9.8 kcal)
- Fats4.9 g (43.7 kcal)
Nutrition Label
Gajar matar
- Serving Size1 Small Cup (100 g)
- Calories86.0 kcal
- Carbs8.1 g
- Fiber3.5 g
- Sugar1.4 g
- Protein2.5 g
- Fat4.9 g
- Saturated fat0.9 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.7 g
- Cholesterol0.0 mg
- Sodium387.4 mg
Nutrition per 100g
- Calories74.7 kcal
- Carbs7.0 g
- Fiber3.0 g
- Sugar1.2 g
- Protein2.1 g
- Fat4.2 g
- Cholesterol0.0 mg
- Sodium336.4 mg
1 serving = 115.2g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Green peas raw
100 Grams
Carrot orange
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
15 Grams
Ginger fresh
2 Grams
Asafoetida
2 Grams
Cumin seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Instructions
1
2
Saute the cumin seeds
Heat oil in a pressure cooker. Add cumin seeds and let them splutter. Add the chopped ginger and green chillies to the pressure cooker. Saute for about 20 seconds.
3
Saute the vegetables
Then add the vegetables peas and carrots. Add asafoetida (hing) and saute for 2 to 3 minutes.
4
Pressure cook the vegetables
Add salt as required and water. Close the pressure cooker tightly with its lid. Pressure cook for 2 to 3 whistles till the vegetables become tender.
5
Simmer the vegetables
Once the pressure drops on its own, remove the lid of the cooker. If there is any water or moisture in the cooker, then simmer the veggies till all the water is evaporated. Check the seasoning and add more salt if required.
6
Serve hot
Lastly, add coriander leaves and give a stir. Serve gajar matar hot with rotis or chapatis or as a side dish with dal rice combo.
Also Known As
Glycemic Index
56 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Gajar matar | Aloo gajar matar | Batatyachya gajar vatanyachya bhaji | Potato Carrot Peas Curry |
|---|---|---|---|---|
| Calories | 86 kcal | 124 kcal | 124 kcal | 124 kcal |
| Carbs | 8.1 g | 13 g | 13 g | 13 g |
| Protein | 2.5 g | 2 g | 2 g | 2 g |
| Fat | 4.9 g | 7.1 g | 7.1 g | 7.1 g |
| Fiber | 3.5 g | 2.7 g | 2.7 g | 2.7 g |
| Sugar | 1.4 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 387.4 mg | 333.1 mg | 333.1 mg | 333.1 mg |
| Cholesterol | 0 mg | 1.3 mg | 1.3 mg | 1.3 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At just 86 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~115.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~115.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~115.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~115.2g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Gajar matar stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (172-258 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Gajar matar contains 86 kcal (2.5g protein, 8.1g carbs, 4.9g fat). That's 74.7 kcal per 100g. You can track exact portions in the Hint app.
At just 86 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Gajar matar has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Gajar matar is light enough for dinner at 86 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Gajar matar is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (56) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
