Looking for a Personalized Diet Plan?
Chopping
Finely chop the onions, coriander leaves, tomatoes.
- Serving Size 1 Small Cup (100 g)
- Calories130.3 kcal
- Carbs13.2 g (52.8 kcal)
- Protein3.9 g (15.7 kcal)
- Fats6.9 g (61.7 kcal)
Matar Makhana Koora recipe
Matar Makhana Koora is a good source of protein, fibre, calcium, phosphorus, magnesium,copper, vitamin B1, B5, and vitamin E and an excellent source of manganese and vitamin K. It helps in strengthing bones and maintains bone health.
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Cream
1 Table Spoon
Ghee clarified butter
3 Table Spoon
Peas fresh
100 Grams
Tomato ripe local
250 Grams
Coriander leaves
15 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Salt
1 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
0.5 Grams
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Makhana lotus seeds dried
100 Grams
Instructions
1
2
Boiling
Firstly steam the peas in a steamer or a pan till they there completely cooked.
3
Grinding
Add chopped tomatoes in a blender and make a puree.
4
Frying
Heat 1 tbsp ghee in a pan or kadai. Add makhana/lotus seeds and saute till crisp and the color changes to light golden. Remove and keep aside.
5
Sauteing
Heat 2 tbsp ghee again in the same pan. Then add finely chopped onions and saute till light golden or golden. Add ginger garlic paste. Saute well.Stir and sprinkle the turmeric powder, red chilli powder, coriander powder, cumin powder, and garam masala powder. Stir and saute till the fat leaves the sides of the mixture.
6
Cooking
Then add water. Add the steamed or cooked peas/matar and the roasted makhana. Stir and simmer for 3 to 4 mins on a low flame. Garnish with coriander leaves and cream.
7
Serving
Server matar makhana hot with roti or naan or kulcha or paratha or steamed basmati rice or jeera rice.
Nutrition Label
Matar Makhana Koora
- Serving Size1 Small Cup (100 g)
- Calories130.3 kcal
- Carbs13.2 g
- Fiber2.5 g
- Sugar1.5 g
- Protein3.9 g
- Fat6.9 g
- Saturated fat3.9 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat0.5 g
- Cholesterol16.1 mg
- Sodium270.3 mg
Glycemic Index
30 Low
Low glycemic impact due to fat slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- Take a short walk after eating to help regulate blood sugar
Compare & Substitute
| Nutrient | Matar Makhana Koora | Paneer foxnut curry | Paneer makhana sabzi | Paneer makhana shobji |
|---|---|---|---|---|
| Calories | 130.3 kcal | 154.3 kcal | 154.3 kcal | 154.3 kcal |
| Carbs | 13.2 g | 13.3 g | 13.3 g | 13.3 g |
| Protein | 3.9 g | 5.5 g | 5.5 g | 5.5 g |
| Fat | 6.9 g | 8.8 g | 8.8 g | 8.8 g |
| Fiber | 2.5 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 1.5 g | 2.9 g | 2.9 g | 2.9 g |
| Sodium | 270.3 mg | 272.2 mg | 272.2 mg | 272.2 mg |
| Cholesterol | 16.1 mg | 16.1 mg | 16.1 mg | 16.1 mg |
