Matar ki Puri /Green peas stuffed Indian fried bread
Sweet, delicious green peas, also popular as garden peas, are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas probably have originated in the sub-Himalayan plains of north-west India. Today, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.
Botanically, pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,…etc.
Hi friends !For a pleasant healthier change from kachories try this delicious stuffed matar puri /Green peas stuffed Indian fried bread . whole wheat flour puris are delicious and easy to make too.
Recipe contributed by Mrs. Usha Mehta
Cuisine : Indian, North Indian
Course : Breakfast,Breads
Prep Time : 11-15 minutes
Cook time : 10-15 minutes
Serve : 4
Level Of Cooking : Easy
- 1 1/2 cup Mutter /Green peas , shelled
- 2cups Wheat flour
- 1 tsp jeera / cumin powder
- 1 1/2 tsp Salt / or to taste
- 1/4 tsp Asafetida /hing
- 1/2 tsp Red chili powder
- 1/2 tsp black pepper powder
- 1 tsp dry mango powder/ aam choor
- Oil for deep-frying
In a pressure cooker take the shelled peas, add a cup of water and 1/4 tsp salt close the lid. Place the pressure cooker on high flame . The moment full pressure is formed , switch off the stove. Allow the pressure cooker to cool down to room temperature, open the lid and roughly blend the boil peas in a blender or mash them with a masher. Keep aside.
In a mixing bowl take wheat flour, add 1 tsp salt and little water to make a firm dough. Cover and set aside for fifteen minutes.
In a wok / kadhai / heavy bottom pan heat 2 tbsp oil add asafetida / hing powder saute for few seconds, the moment it turns pink add geera / cumin powder, red chili powder, 1/2 tsp salt and dry mango powder / aam choor sauté for half a minute. Add the mashes peas mix well and cook till the water evaporates. Mix well and remove from heat.
Divide the dough into equal portions and shape into balls. Roll out each portion to a thick small disc and place a tablespoon of the peas mixture and gather the edges to make a ball and flatten it with your palms.
Roll it lightly to make small stuffed puris. Heat oil in a kadai and slid in gently the stuffed puri, deep fry the puris till golden and puffed. Drain on absorbent kitchen paper towel.
Serve hot with khatta meetha/ sweet and sour yellow pumpkin dish/sabzi and mango pickle for best results.
Health benefits of green peas:
- Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.
- Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are good sources of protein, vitamins, and soluble as well as insoluble fiber.
- Fresh pea pods are an excellent sources of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given to expectant mothers would help prevent neural tube defects in their newborn babies.
- Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
- Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.
- Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer’s disease patients by limiting neuronal damage inside the brain.
- Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
- In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.