Green Peas Masala

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

This Green peas masala recipe is a thick creamy curry prepared with green peas which adds a slight sweet taste to the spicy gravy. Each serving of this recipe is rich in vitamin A and riboflavin as well as good in protein, dietary fiber, vitamin C and folate. It’s a main course recipe that can be enjoyed with rice or roti.

Amount of Nutrients and Percent Daily Value (DV) per Serving (153g):

Calories: 180.4kcal (% DV 9.0)
Protein: 6.1g (%DV 12.3)
Fat: 12.2g (%DV 15.7)
Carbohydrates: 14.4g (%DV 5.2)
Dietary fiber: 3.7g (%DV 13.4)
Vitamin A: 250.9mg (%DV 27.9)
Vitamin C: 14.0mg (%DV 15.6)
Riboflavin: 0.3mg (%DV 25.5)
Folate: 41.9mg (%DV 10.5)

Green Peas Masala

This Green peas masala recipe is a thick creamy curry prepared with green peas which adds a slight sweet taste to the spicy gravy. Each serving of this recipe is rich in vitamin A and riboflavin as well as good in protein, dietary fiber, vitamin C and folate. It’s a main course recipe that can be enjoyed with rice or roti.

Amount of Nutrients and Percent Daily Value (DV) per Serving (153g):

Calories: 180.4kcal (% DV 9.0)
Protein: 6.1g (%DV 12.3)
Fat: 12.2g (%DV 15.7)
Carbohydrates: 14.4g (%DV 5.2)
Dietary fiber: 3.7g (%DV 13.4)
Vitamin A: 250.9mg (%DV 27.9)
Vitamin C: 14.0mg (%DV 15.6)
Riboflavin: 0.3mg (%DV 25.5)
Folate: 41.9mg (%DV 10.5)

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Ingredients

30 minutes
4 servings
  1. 1 cupPeas (peeled)
  2. 1 cupTomato (chopped)
  3. 1 cupMilk
  4. 1/2 cupOnion (chopped)
  5. 1 tbspWalnut
  6. 2 tspMustard oil
  7. 1 tspGinger-garlic paste
  8. 1 tspGaram masala powder
  9. 1 tspChilli powder
  10. 1/2 tspTurmeric powder
  11. 1 tspSalt

Cooking Instructions

30 minutes
  1. 1

    Heat ½ tsp of oil in a pan and sauté onion and ginger paste till onion is translucent. Add tomato and walnut, cook till tomatoes are cooked. Switch off and let it come to room temperature. Grind it into a fine paste without adding water.

  2. 2

    In another pan heat add 1 tsp of butter on low flame and add the ground paste and cook for 3-5 minutes.

  3. 3

    Add the spice powders, salt and cook for 2-3 minutes.

  4. 4

    Add one cup of water and cook for 5 minutes.

  5. 5

    Add milk and peas, cook for 10 minutes in low flame.

  6. 6

    Serve hot with naan/paratha/variety rice.

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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
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Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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