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Wash the peas
Wash the peas thoroughly, boil them for 10-15 minutes, cool them completely, also add a handful of coriander, 1-inch ginger, and green chilies and mash them to a paste. Add grated carrot.
Gajar Matar ka paratha
Gajar Matar ka paratha has 137.5 calories per serving (1 Large Piece) — that's 275 calories per 100g. It provides 2.7g protein, 13.8g carbs, and 7.9g fat. With a low glycemic index (GI: 38), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.1g 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 ka paratha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories137.5 kcal
- Carbs13.8 g (55.4 kcal)
- Protein2.7 g (10.9 kcal)
- Fats7.9 g (71.3 kcal)
Nutrition Label
Gajar Matar ka paratha
- Serving Size1 Large Piece (50 g)
- Calories137.5 kcal
- Carbs13.8 g
- Fiber3.1 g
- Sugar0.6 g
- Protein2.7 g
- Fat7.9 g
- Saturated fat4.7 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat0.5 g
- Cholesterol19.2 mg
- Sodium85.2 mg
Nutrition per 100g
- Calories275.0 kcal
- Carbs27.7 g
- Fiber6.2 g
- Sugar1.3 g
- Protein5.4 g
- Fat15.8 g
- Cholesterol38.4 mg
- Sodium170.3 mg
1 serving = 50g
Cooking time: 10 minutes
Serves: 16 persons
Ingredients
Green peas raw
100 Grams
Ghee clarified butter
24 Tea Spoon
Whole wheat flour
300 Grams
Carrot orange
50 Grams
Coriander leaves
100 Grams
Ginger fresh
5 Grams
Salt
2.5 Grams
Water
100 Milliliter
Garam masala powder
1 Tea Spoon
Cumin powder
1 Tea Spoon
Amchur powder
2.5 Grams
Green Chilli paste
10 Grams
Instructions
1
2
Prepare the dough
Now prepare the dough by taking wheat flour in a large mixing bowl. Add cumin, garam masala powder, amchur powder, salt, and mix well. Add in prepare peas carrot paste and knead the dough.
3
Roll out the dough
Make equal portions of the dough, take one portion at a time roll out and flatten with the help of a rolling pin, in form of a circle.
4
Cook the parathas
Preheat a girdle, place the paratha over it, cook on one side for 30 seconds, apply some ghee, flip on the other side cook well by applying ghee.
5
Serve hot
Serve hot with raita.
Glycemic Index
38 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 ka paratha | Green peas paratha | Matar paratha | Mataracha paratha |
|---|---|---|---|---|
| Calories | 137.5 kcal | 145.7 kcal | 145.7 kcal | 145.7 kcal |
| Carbs | 13.8 g | 14.6 g | 14.6 g | 14.6 g |
| Protein | 2.7 g | 2.9 g | 2.9 g | 2.9 g |
| Fat | 7.9 g | 8.4 g | 8.4 g | 8.4 g |
| Fiber | 3.1 g | 3.2 g | 3.2 g | 3.2 g |
| Sugar | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 85.2 mg | 89.1 mg | 89.1 mg | 89.1 mg |
| Cholesterol | 19.2 mg | 20.5 mg | 20.5 mg | 20.5 mg |
Health Goals Suitability
Weight Loss
At just 137.5 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.7g 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
Low cholesterol (19.2mg) and low saturated fat (4.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (38) with 3.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 Large Piece (~50g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~50g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~50g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~50g) 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.
Meal prep friendly
Gajar Matar ka paratha stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
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 (275-412.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Gajar Matar ka paratha contains 137.5 kcal (2.7g protein, 13.8g carbs, 7.9g fat). That's 275 kcal per 100g. You can track exact portions in the Hint app.
At just 137.5 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption. The glycemic index is 38 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Gajar Matar ka paratha has 2.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Gajar Matar ka paratha is light enough for dinner at 137.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Gajar Matar ka paratha 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.
Low GI (38) with 3.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
