Matar, widely recognized as green peas, is a beloved vegetable in global cuisines. These tiny, spherical seeds are nutrient-rich, enhancing a balanced diet. Whether incorporated into traditional dishes, salads, or as a side, matar adds a fresh, sweet flavor and vivid color to meals. This article delves into the nutritional benefits, culinary applications, and health advantages of matar.
Nutritional Benefits of Green Peas (Matar)
Green peas are not only tasty but also highly nutritious. Discover the nutrient profile of 100 grams of cooked green peas:
Calories: Around 84 kcal
Protein: 5.4g
Carbohydrates: 15g
Dietary Fiber: 5.7 grams
Fat: 0.4g
Vitamins: Abundant in Vitamin A, Vitamin C, Vitamin K, and a variety of B vitamins, such as folate.
Minerals: Packed with vital minerals like iron, magnesium, phosphorus, potassium, and zinc.
Green peas, rich in fiber and protein, are an ideal choice for vegetarians and anyone aiming for a nutritious diet.
Health Advantages of Matar
Green peas are incredibly versatile in the kitchen and provide a wealth of health benefits:
Abundant in Antioxidants:
Matar is rich in antioxidants, including flavonoids, carotenoids, phenolic acids, and polyphenols. These compounds help neutralize free radicals, reduce oxidative stress, and lower the risk of chronic diseases like heart disease and cancer.
Enhances Digestive Wellness:
The high fiber content in green peas promotes healthy digestion by adding bulk to the stool and ensuring regular bowel movements. This helps prevent constipation and supports overall gut health.
Aids in Weight Control:
Green peas are low in calories yet rich in protein and fiber, promoting satiety and reducing overall calorie consumption. They’re an excellent choice for individuals aiming to maintain or lose weight.
Balances Blood Sugar Levels:
The fiber and protein in peas slow the digestion of sugars, preventing blood sugar spikes. This makes green peas ideal for individuals with diabetes or those aiming to regulate their blood sugar levels.
Enhances Cardiovascular Health:
Matar is rich in heart-friendly nutrients such as magnesium, potassium, and calcium, essential for maintaining healthy blood pressure levels. Furthermore, the antioxidants in peas reduce inflammation and shield the heart from oxidative damage.
Promotes Bone Health:
Green peas are an excellent source of Vitamin K, crucial for bone metabolism and maintaining bone density. Adequate Vitamin K intake reduces the risk of fractures and osteoporosis.
Enhances Eye Health:
The carotenoids lutein and zeaxanthin found in green peas support eye health. These compounds shield the eyes from harmful blue light and lower the risk of age-related macular degeneration and cataracts.
Culinary Applications of Matar
Green peas are remarkably versatile and can enhance a wide range of dishes. Some popular culinary applications include:
Curries & Stews:
In Indian cuisine, matar frequently appears in dishes such as “Matar Paneer,” a creamy curry featuring green peas and paneer cheese, and “Aloo Matar,” a savory potato and pea curry. These aromatic and flavorful dishes are beloved choices in many households.
Fresh Salads:
Fresh green peas elevate salads with their flavor and nutritional benefits. They complement ingredients such as feta cheese, tomatoes, cucumbers, and a variety of dressings.
Soups:
Matar is commonly incorporated into soups, either whole or pureed, to achieve a smooth, creamy consistency. Pea soup, often paired with mint or other herbs, is a timeless dish that offers both refreshment and comfort.
Accompaniments:
Green peas can be sautéed with butter, garlic, and herbs for a simple, delicious side dish. They pair well with roasted meats, grilled fish, or mashed potatoes.
Pasta & Rice Creations:
Matar brings vibrant color, rich flavor, and essential nutrition to pasta and rice dishes. Peas blend seamlessly into creamy pasta sauces or enhance rice pilafs and risottos.
Snacks:
Dried and roasted peas make for a nutritious and crispy snack. Enhance their taste by seasoning them with a variety of spices.
Choosing and Storing Peas
When picking peas, look for pods that are firm, vibrant green, and free of blemishes. Avoid pods that appear yellowish or wilted. Fresh peas should feel full and plump inside the pod.
To store peas, keep them in their pods and place them in a perforated plastic bag in the refrigerator. They will stay fresh for about 2-3 days. For a longer shelf life, consider freezing them. To freeze, blanch peas in boiling water for 2 minutes, then transfer them to an ice bath, drain, and store them in airtight containers or freezer bags.
Selection: Opt for fresh peas that are firm, plump, and brightly green. Steer clear of peas that are yellowing or shriveled, as these signs indicate age and diminished flavor.
Storage: Keep fresh peas in the refrigerator and consume them within a few days for peak freshness. Alternatively, frozen peas are an excellent choice, maintaining their nutrients and flavor for several months.
Final Thoughts
Matar, also known as green peas, are a delectable and nutritious vegetable that seamlessly fits into an array of dishes. Packed with rich nutrients and offering numerous health advantages, they are a worthy addition to any diet. Whether you’re crafting a hearty curry, a refreshing salad, or a cozy soup, green peas infuse flavor, color, and health benefits into every meal. Embrace the versatility and wholesome goodness of matar for a delightful and nutritious dining experience.