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Wash the meat
Wash the minced meat thoroughly, and drain excess water.
Mutton matar ki sabzi
Mutton matar ki sabzi has 216.4 calories per serving (1 Small Cup) — that's 208.6 calories per 100g. It provides 8.9g protein, 27.4g carbs, and 7.9g fat. With a low glycemic index (GI: 42), this recipe is suitable for diabetes management, heart health, PCOS. The 12.1g 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 Mutton matar ki sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
216kcal
per small katori
- Protein
- 8.9 g
- Carbs
- 27.4 g
- Fat
- 7.9 g
- GI
- 42 (Low)
Non-vegetarian High fibre
Prep: 10 minCook: 40 min Total: 50 minServes 10
- Serving Size 1 small cup (katori) (103.8 g)
- Calories216.4 kcal
- Carbs27.4 g (109.6 kcal)
- Protein8.9 g (35.6 kcal)
- Fat7.9 g (71.3 kcal)
Calories by portion
Calories and macros of Mutton matar ki sabzi for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 52 | 108 | 4.4 | 13.7 | 4 |
| 1 small cup (katori) | 104 | 216 | 8.9 | 27.4 | 7.9 |
| 1½ small cups (katori) | 156 | 325 | 13.3 | 41.1 | 11.9 |
| 2 small cups (katori) | 208 | 433 | 17.8 | 54.8 | 15.8 |
| 100 g | 100 | 209 | 8.6 | 26.4 | 7.6 |
Nutrition Label
Mutton matar ki sabzi
- Serving Size1 small cup (katori) (103.8 g)
- Calories216.4 kcal
- Carbs27.4 g
- Fiber12.1 g
- Sugar1.3 g
- Protein8.9 g
- Fat7.9 g
- Saturated fat2.2 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat3.0 g
- Cholesterol15.8 mg
- Sodium203.8 mg
Nutrition per 100g
- Calories208.6 kcal
- Carbs26.4 g
- Fiber11.7 g
- Sugar1.3 g
- Protein8.6 g
- Fat7.6 g
- Cholesterol15.2 mg
- Sodium196.4 mg
1 serving = 103.8g
Ingredients
Sunflower oil
2 tbsp
Peas fresh
100 g
Tomato ripe local
50 g
Coriander leaves
15 g
Onion small
100 g
Cardamom green
2 g
Cumin seeds
1 tsp
Pepper, black
5 g
Turmeric powder
1 tsp
Goat shoulder
500 g
Salt
1 tsp
Water
200 ml
Ginger garlic paste
1 tsp
Cumin powder
0.5 tsp
Red chilli powder
1 tsp
Cinnamon
3 g
Bay leaves
2 g
Coriander powder
1 tsp
Instructions
1
2
Cook the minced meat
Heat oil in a wide pan and add cumin seeds, bay leaves, peppercorns, cinnamon and cardamoms. Add the chopped onions and saute them till they turn brown in colour. Add garlic and ginger paste, green chillies, tomato puree and mix everything well. Let it cook for about 5 minutes on medium flame. Once it is done, add coriander powder, red chilli powder, turmeric, cumin powder and salt.
3
Stir it
Cook for about 5-8 minutes on low flame. After 5-8 minutes, add the minced mutton, fresh peas and saute it for about 2-3 minutes. Add required water and cook till it gets dry. Once the mutton is cooked, switch off the stove and add garam masala. Mix well.
4
Serve it
Serve hot, garnished with chopped coriander leaves.
How long to burn it off
Time a 65 kg adult needs to burn one serving (216 kcal).
- Brisk walking (5 km/h)54 min≈ 5,400 steps
- Running (8 km/h)23 min
- Cycling (moderate)28 min
- Yoga76 min
Glycemic Index
42 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 | Mutton matar ki sabzi | Mattan Kima Kari | Minced meat curry | Mutton keema curry |
|---|---|---|---|---|
| Calories | 216.4 kcal | 146.3 kcal | 146.3 kcal | 146.3 kcal |
| Carbs | 27.4 g | 2.9 g | 2.9 g | 2.9 g |
| Protein | 8.9 g | 11.5 g | 11.5 g | 11.5 g |
| Fat | 7.9 g | 9.9 g | 9.9 g | 9.9 g |
| Fiber | 12.1 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 1.3 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 203.8 mg | 211.5 mg | 211.5 mg | 211.5 mg |
| Cholesterol | 15.8 mg | 43.5 mg | 43.5 mg | 43.5 mg |
Health Goals Suitability
Weight Loss
At 216.4 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 12.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (8.9g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.9g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Low cholesterol (15.8mg) and low saturated fat (2.2g) 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 (42) with 12.1g 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. Adequate protein (8.9g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~103.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~103.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.8g) 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
Mutton matar ki sabzi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (432.8-649.2 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 Mutton matar ki sabzi contains 216.4 kcal (8.9g protein, 27.4g carbs, 7.9g fat). That's 208.6 kcal per 100g. You can track exact portions in the Hint app.
At 216.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 12.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (8.9g) helps prevent blood sugar spikes. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutton matar ki sabzi has 8.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Mutton matar ki sabzi at 216.4 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Mutton matar ki sabzi is moderate 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 (42) with 12.1g 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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