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Chopping
Finely chop the onions, coriander leaves, tomatoes.
Matar makhana sabzi
Matar makhana sabzi has 130.3 calories per serving (1 Small Cup) — that's 122.2 calories per 100g. It provides 3.9g protein, 13.2g carbs, and 6.9g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.5g 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 Matar makhana sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- 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)
Nutrition Label
Matar makhana sabzi
- 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
Nutrition per 100g
- Calories122.2 kcal
- Carbs12.4 g
- Fiber2.4 g
- Sugar1.4 g
- Protein3.7 g
- Fat6.4 g
- Cholesterol15.1 mg
- Sodium253.7 mg
1 serving = 106.6g
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
2
1
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.
Glycemic Index
50 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 | Matar makhana sabzi | 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 |
Health Goals Suitability
Weight Loss
At just 130.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.9g 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 (16.1mg) and low saturated fat (3.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~106.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~106.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~106.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~106.6g) 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
Matar makhana sabzi 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 (260.5-390.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Matar makhana sabzi contains 130.3 kcal (3.9g protein, 13.2g carbs, 6.9g fat). That's 122.2 kcal per 100g. You can track exact portions in the Hint app.
At just 130.3 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.5g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Matar makhana sabzi has 3.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Matar makhana sabzi is light enough for dinner at 130.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Matar makhana sabzi 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 (50) with 2.5g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
