Matar paratha

 

Lacha Parantha.jpgMatar/Green peas paratha
Indian flat bread

Hi friends! Green Peas are really little powerhouses of nutrition that are a boon for our health . Here is the recipe of paratha/Indian flat bread stuffed with this tasty power food.

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

  • 1 1/2 cup Matar /Green peas , shelled
  • 2 cups whole wheat flour /atta
  • 2 Green chilli ,finely chopped
  • 1 tsp roasted and powdered geera / cumin seed
  • 1/4 tsp Red chilli powder
  • 1/4 tsp black pepper powder
  • 1 tsp salt / or Salt to taste
  • 1 tsp dry mango powder/ aam choor
  • 2 tbsp finely chopped coriander leaves
  • 2-3 tbsp pure ghee / olive oil for shallow frying

Method :

Step 1.

Take two cups whole wheat flour in a bowl, mix water , little at a time. Add enough water to make a firm dough ,not too soft not too hard. Keep aside, covered for fifteen to twenty minutes.

Step 2.

Wash, pressure cook and mash the peas. Keep the mashed peas in a mixing bowl.

Step 3.

Add the mashed peas, finely chopped coriander leaves , black pepper powder, green chilies, cumin powder, red chili powder and salt . Mix all the ingredients well.

Step 4.

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 5.

Put  two tablespoons of the peas mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 6.

Sprinkle a little flour on top, and roll the stuffed dough gently, taking care not to break it. Heat a tawa /Griddle and cook the parathas.

Step 7.

Shallow fry both sides to golden brown , using a little ghee. Serve hot with a blob of butter. A bowl of curd / yogurt and fresh coriander-Mint chutney/ chili pickle is a good accompaniment.

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.

 Ref.http://www.nutrition-and-you.com/green-peas.html

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.

 

Green Peas Pilaf/ Matar Pulav

Rice pilaf with peas

Green Peas Pilaf/ Matar Pulav

Hi friends ! Here is a delicious easy to cook and serve recipe using Basmati rice / long grain rice. Basmati rice has wonderful aroma, literally translated as ‘the fragrant one’ . Basmati rice is a unique species of rice originating from India. Just like all species of rice, basmati is available in white or brown versions, depending on the extent of the milling process. Like jasmine rice, it has its own unique smell. In the case of basmati, this smell is due to the presence of a chemical called 2-acetyl-1-pyrroline, which is found in basmati rice at about 90 parts per billion. That’s about 12 times more than in other types of rice, giving basmati its special aroma. Brown basmati rice is comparable to other types of brown rice in nutrient content (although it does contain about 20% more fiber compared to most other types of brown rice), and white basmati rice is comparable to other types of white rice.

Cooking time: 20 minutes approx.

Cuisine: Indian , North Indian

Course : main

Serves: 4

Ingredients:

  • 250 gms uncooked long grain rice/ Basmati rice in India
  • 225 gms onions, chopped thin lengthwise
  • 2  cups / 200 gms shelled green peas / fresh or forzen
  • 1  Cumin seed / Jeera
  • 1 black cardamom/badi elaichi
  • 2 small green cardamom/hari elaichi or choti elaichi
  • 1/2 tsp black pepper powder
  • 1″ cinnamon stick / 1/4 tsp cinnamon powder
  • 1/2 tsp gram masala
  • 4  tbsp olive oil / any cooking medium
  • 600 ml water
  • 2 level tsp salt /  or salt to taste

Method :

Step 1.

Wash the rice well and soak it for 15 minutes.

Step 2.

Shell the peas, keep aside. Cut the onion length wise and keep aside.

Step 3.

Heat oil in a large heavy-bottomed vessel add cumin seed, when starts crackling add black and green cardamoms, and cinnamon. Fry for a few seconds.

Step 4.

Add chopped onions and fry on medium heat for few  minutes till the onions are light golden brown.

Step 5.

Add to the above seasoning rice, green peas, water and salt, gram masala. Mix well and bring to boil on high heat. Once starts boiling, reduce heat and cook covered on low flame for 15-20  minutes or till all water evaporates and rice is well cooked.

Step 6.

Serve hot garnished with black pepper powder with bottle gourd raita or Indian curries of your choice!

Basmati rice is a healthy ‘supergrain’:

Basmati is gluten-free and low in fat. It contains all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol.

Basmati has a low to medium glycaemic index, meaning that energy is released at a slower, steadier rate leading to a more balanced level of e

Ref. http://whfoods.org/genpage.php?tname=dailytip&dbid=365

Ref. http://www.tilda.com/our-rice/why-basmati-is-best

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.

Lotus Seeds and green peas Curry

lotus seeds and green peas curry 1Lotus Seeds and green peas Curry

After trying out the shallow fried lotus seeds as a healthy snack, here is a delicious curry with the lotus seeds.

Ingredients: 

  • 3 cups Lotus seeds
  • 2 medium size Tomatoes
  • 2 medium size Onions, chopped
  • 1 tbsp Ginger , finely grated
  • 15 cloves of Garlic, minced
  • 12 Cashews, powdered
  • 1 cup Green Peas , fresh or frozen
  • 2 peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1 tsp Chili powder
  • 2 tsp Coriander powder
  • 1/4 tsp Turmeric powder
  • 3 cups Water
  • 1 tsp Salt/ or as per taste
  • 1tabsp Lemon Juice
  • 1 tbsp Coriander leaves, finely chopped
  • 3 tbsp Curd / yogurt/ dahi , whisked
  • 2 tbsp Olive Oil

Method:

Step 1.

In a heavy bottom pan, put the ghee/ oil and when hot add the lotus seed stir fry until crisp over medium low flame. This takes 5-7minutes. Keep it aside.

Step 2.

Roast the cashew nuts in the microwave for two minutes. Cool and put in a grinder. Powder the cashew nuts in a grinder and keep aside.

Step 3.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and keep the peas aside.

Step 4.

Cut each tomato in two halves to blanch. In a pressure cooker take the cut tomatoes add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the tomatoes in a small bowl, remove the skin from all four pieces with a fork and put them into a blender, along with cashew powder to it and blend the mix. Keep aside.

Step 5.

Cut the onions in to small pieces put in the pressure cooker add 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the onions into a blender jar. Blend the onions in to a fine paste and keep  aside.

Step 6.

Heat oil in a wok/ Pan / kadai add green cardamom, cinnamon, black pepper, fennel / saunf powder and sauté lightly add the onion paste and sauté for 5-8 minutes on medium flame. Add ginger paste and garlic paste and sauté for half a minute.

Step 7.

Add blanched tomatoes, cashew nut powder paste. Cook for five to seven minutes on low heat. Add salt and turmeric, red chili powder, mix well. Add 3 cups of water bring it to boil add the peas mix well and cook for another 5-7 minutes on low heat.

Step 8.

Add the fried lotus seeds, whisked curd / yogurt / dahi and mix thoroughly . Cook for 2 to 3 minutes and switch off the flame. Add the lemon juice now and mix it well.

Step 9.

Serve hot garnished with coriander leaves. Delicious Lotus seeds Curry can be served with Indian breads of choice!.

Health and beauty benefits of Lotus seeds:

Lotus seeds, commonly known as makhana in India, are the seeds of the water lotus plant. The seeds are small, round and white or off-white in appearance. They are the edible seeds of lotus flower which can be roasted or fried. Lotus seeds are used for nutritional and healing properties in Chinese medicine. The lotus seeds are highly useful in terms of nutritional benefits and are low in saturated fats, sodium and cholesterol; high in magnesium potassium, thiamine and phosphorus. Besides being edible, the lotus plant has many health and beauty benefits as well. You can use makhana seeds in desserts, rice porridge, soups and stir fry dishes.

Lotus seeds are also a good source of protein, iron and zinc, which makes them extremely nutritious. They contain the anti-aging enzyme, which assist repair damaged proteins. Due to this anti-aging propery, many cosmetic companies are trying to include the seeds in their products. Along with it, the seeds have a natural flavonoid which prevents inflammation. Lotus seeds have an astringent property which benefits the kidneys and helps to restore vital energy within the body. The sweet and neutral taste of makhana seeds nourish the spleen and alleviate diarrhea. Makhana seeds are endowed with sedative properties and are used to treat insomnia or restlessness. The lotus embryo is useful for heart because of its bitter and cooling properties. Also it can help dilate blood vessels, thus reducing blood pressure.

According to western research, the seeds are antiviral which help fight the herpes 1 virus. Also it has been founded useful in lowering hypertension. One of the vital medicinal benefits of lotus seeds is stopping chronic diarrhea. Due to astringent properties, the seeds are consumed to help relieve the symptoms of diarrhea and improve appetite. Other major benefits of lotus seeds include palpitations, insomnia and irritability. They are also used to control bleeding.

Since makhana seeds are high in fiber, it helps to avoid constipation. Also they help the body to remove the waste; prevent the accumulation of toxins.  Lotus seeds are low in calories, fat and high in fiber and thus helpful in diabetes. It lowers the blood sugar level. The seeds are recommended for women during pregnancy and post natal weakness; helps in female infertility. The makhana seeds are also used in the treatment of arthritis and rheumatic pains. Further, the seeds are beneficial in weight loss too as they are high in fiber and low in calories .Lotus seeds are also very useful in anemia. The lotus seeds can be digested by all age groups. They are a healthy snack for children .Just roast the seeds a bit and add a pinch of salt.
Ref. http://healthyfoodsonly.blogspot.in/2012/11/health-and-beauty-benefits-of-lotus.html

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.

Matar/Green peas Samosas

Samosa Matarwala G

Matar/Green peas Samosas

Samosa : A samosa /səˈmsə/ or samoosa is a fried or baked pastry with savory filling, such as spiced potatoes, onions, peas, lentils and also with ground meat. They may or may not also contain pine nuts. The samosa originated in the Middle East (where it is known as sambosa) prior to the 10th century. Its size and consistency may vary, but typically it is distinctly triangular or tetrahedral in shape. Indian samosas are usually vegetarian, and often accompanied by a mint sauce or chutney. Vegetarian samosas originated in Uttar Pradesh. Samosas are a popular entree appetizer or snack in the local cuisines of Indian subcontinent, Southeast Asia, Central Asia and Southwest Asia, the Arabian Peninsula, the Mediterranean, the Horn of Africa and North Africa. Due to cultural diffusion and emigration from these areas, samosas are today also prepared in other regions. Alternative names :  Samsa, somsa, sambosak, sambusa, samoosa, singada, samuza, somasi, somaas

Ref.http://en.wikipedia.org/wiki/Samosa

Hi friends! Here is the recipe of a crispy and spicy, yummy Indian snack which is crisp  and filled with peas and spices.

Preparation time: 10 minutes.

Cooking time: 20-25 minutes

Cuisine : Indian

Course : Savory Snack

Ingredients:

For Pastry/ dough

  • 1 cup all-purpose flour/ Maida
  • 1 tbsp Semolina /sooji
  • 2 tablespoons cooking oil
  • 1/2 tsp Ajwain/ Carom seeds
  • 1/2 tsp salt or / salt to taste
  • 1/4 cup warm water

For Filling:

  • 200 gms  frozen green peas, boiled
  • 1 tbsp coriander powder
  • 1/2 tsp red chili powder
  • 1 tsp dry mango powder /amchoor
  • 1/4 tsp garam masala
  • 2 tbsp oil
  • 1/2 tsp salt or/ to taste
  • 8-9 cashew nuts, coarsely ground

 Method:

For  pastry/ dough

Step 1.

In a bowl mix all-purpose flour/ Maida, Semolina /sooji, salt, ajwain /carom seeds, oil and mix well. Gradually add  warm water to make a soft dough (adding water as much required).

Step 2.

Knead the dough well to make it smooth and pliable.Cover the dough and keep aside for ten minutes.

For Filling

Step 1.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame, when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and drain the water take out the peas in a bowl. keep the peas aside.

Step 2.

Heat the oil in a frying pan over medium heat, and put the coriander powder, chili powder, dry mango powder/ amchoor, gram masala, cashew nuts and salt. Saute for few seconds add green peas mix, stir fry and  mash the peas to get a coarse mixture. Cook on low flame for about 5-8 minutes. Switch off the stove.

Step 3.

Let the let the filling cool to room temperature. Keep aside.

For making samosas

Step1.

Before starting, knead the dough for a few seconds again.

Step 2.

Divide the dough into 6 equal parts and roll each portion of dough with a drop of oil on the rolling board, into a thin flat round shape with about 5 inch diameter.

Step 3.

Cut the rolled dough circle from the center into two halves with kinfe. Make each half into a cone by sticking seam together with a little water. Pinch gently the side of this cone so that it is completely sealed.

Step 4.

Fill the cone with about 1.5 tablespoons of the cooked pea mixture. Press this filling down gently.Close the slightly wet top of the cone edges to form a triangular shape, pinching the top edge to seal it completely.This way fill in all the samosas and keep ready on a tray.

Step 5.

Heat sufficient oil in a wok, kadahi /frying pan on medium heat. To check if oil is hot enough place a tiny piece of dough in oil and if dough come to the surface , oil is ready for frying.

Step 6.

Slide in the samosas in the hot oil one by one carefully,frying a few at a time. Samosas should not overlap in the frying pan.When samosas starts floating on top of the oil, slowly turn them .

Step 7.

Fry the samosas until the samosas are golden-brown on all sides. This should take about 5-6 minutes. Take the Samosas out over a  paper kitchen towel for removing extra oil.

Step 8.

Green Pea/ Matar samosas are ready to serve!  Serve hot as tea time snack with fresh coriander / dhaniya chutney.

Note:

  • If you use a high flame for frying, the samosa crust will remain soft and not cook properly.
  • Fresh shelled peas can be used too.
  • Raw Samosas can be made and refrigerated for two days
  • For a healthy snack, take just sufficient oil in the wok, kadahi /frying pan for frying the samosas and discard the used oil after frying.

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.

Mushroom Peas Curry

Mater Mushroom

Green peas and mushrooms cooked to a delicious gravy.

Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as “functional foods.” In addition to providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.

Preparation Time : 15-20 minutes

Cooking time : 15 minutes

Servings : 4

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 200 gms Button mushrooms , finely sliced
  • 1 cup green peas, fresh or frozen
  • 2 medium size Onions, cut into small pieces
  • 2 medium size Tomatoes
  • 8-9 Cashew nuts, finely powdered
  • 12 Peppercorns, finely powdered
  • 1/4 tsp Cinnamon powder
  • 3 Clove, powdered
  • 1 tsp Fennel / saunf seeds, powdered
  • 1 Green cardamom, finely powdered
  • 3 Green chillies
  • 1 tsp Ginger paste
  • 1 tsp Garlic paste
  • 1/4 tsp Red chilli powder
  • 1 level tsp Salt or to taste
  • 2 tbsp Olive Oil

Method:

Step 1.

Wash, clean and slice the mushrooms. In a pressure cooker, add sliced mushrooms and 1/4 cup of water. On a high flame, when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and keep the mushrooms aside.

Step 2.

In a pressure cooker take green peas add 1/4 cup of water. On a high flame once full pressure is formed, switch off the stove. When the pressure cooker cools down to room temperature, open the lid and keep the peas aside.

Step 3.

Cut each tomato in two halves. In a pressure cooker add the cut tomatoes and 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. When pressure cooker cools down to room temperature, open the lid and take out the tomatoes in a small bowl. Remove the skin from all four pieces with a fork and put them into a blender. Add finely chopped green chillies and cashew powder to it and blend the mix. Keep aside.

Step 4.

Cut the onions into small pieces. Put in the pressure cooker with 1/4 cup of water. On a high flame when full pressure is formed, switch off the stove. Once the pressure cooker cools down to room temperature, open the lid and take out the onions into a blender jar. Blend the onions in to a fine paste and keep  aside.

Step 5.

Heat oil in a wok/ pan / kadhai. Add green cardamom, cinnamon, black pepper, fennel / saunf powder and sauté lightly, till fragrant. Add the onion paste and sauté for 5-8 minutes on medium flame. Add ginger and garlic paste and sauté for a minute or so.

Step 6.

Add blanched tomatoes, cashew nut powder and green chillies paste. Cook for five to seven minutes on low heat. Add salt and red chili powder, mix well. Add 1 cup of water and bring it to a boil. To this, add the mushrooms, peas. Mix well and cook for another 5-7 minutes on low heat.

Step 7.

Serve hot with any Indian bread of your choice.

Possible health benefits of mushrooms:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Countless studies have suggested that increasing consumption of naturally-grown foods like mushrooms decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight.

Cancer: Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.4

Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2

The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

Heart health: The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.

Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%.3

Immunity: Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3

Weight management and satiety: Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake.3

Ref.http://www.medicalnewstoday.com/articles/278858.php

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.

 

 

Creamy Peas Soup

Pea soupCreamy Peas Soup

The green peas are not taken as an exotic food in terms of nutrient composition as green peas do contain some sugar and starch . But they also contain a unique assortment of health-protective phytonutrients.  Since one cup of green peas contains at least 10 milligrams of coumestrol, it’s not difficult for us to obtain this remarkable health benefit.

Hi friends ! Please try peas soup this winter. The green peas soup is very delicious and really easy to make.

Prep time: 7 minutes

Cook time: 10 minutes

Cuisine: North Indian

Course: Soups

Serves: 4

Ingredients:

  • 2 cup  green peas (fresh or frozen)
  • 2 tbsp All purpose flour / Maida
  • 2 tbsp Butter
  • 6 cloves of garlic
  • 2 cups Milk (low fat)
  • 2/3 tsp salt
  • 1/2 tsp pepper, freshly ground
  • 2 cups water
  • 8 Mint leaves, for garnishing

Method:

Step 1.

In a pressure cooker place the shelled peas with 1/2 cup of water. Close the lid and pressure cook on high flame. The moment full pressure is formed, switch the stove off. Let the cooker cool down to room temperature, and take out the peas in a bowl.

Step 2.

Use a blender to puree the steamed peas. Set aside.

Step 3.

Place a saucepan over medium-high heat and add butter. When hot, add the crushed garlic and sauté for 50 seconds.

Step 4.

Add  maida/all purpose flour. Stir and cook the butter-flour mixture/roux over low heat with a wooden spoon.

Step 5.

Once it gets the sandy texture, add cold milk and bring it to a boil, stirring continuously to avoid lumps.

Step 6.

Simmer gently for two minutes. Add pureed peas, salt and pepper powder and mix well. Serve hot, garnished with a pair of fresh mint leaves.

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 a good source of protein, and soluble as well as insoluble fiber.
  • Fresh pea pods are an excellent source 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 in expectant mothers would help prevent neural tube defects in the 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 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 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.

Ref.http://www.nutrition-and-you.com/green-peas.html

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.

 

 

Aloo Matar Rasedar

Aloo mutterPotato peas curry

Sweet, delicious green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas are probably originated in the sub-Himalayan plains of north-west India. Now, 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.

Preparation Time : 15 minutes

Cooking time : 25 minutes

Servings : 6

Cuisine: North Indian

Course: Main Course

Level Of Cooking: Easy

Ingredients:

  • 1 cup green peas, shelled
  • 2 medium size potatoes, cut in to small cubes
  • 3 medium size onions, finely chopped
  • 4  medium size tomatoes, chopped
  • 1/4 tsp  turmeric powder
  • 2 tbsp of coriander powder
  • 1/2 tsp  red chili powder /or as per taste
  • 2/3 tsp Salt / or salt to taste
  • 1 tbsp fresh coriander leaves, finely chopped
  • 1/2 cup plain curd/yogurt
  • 2 tbsp Olive oil

Method :

Step 1.

Heat oil in a pan add add the chopped onions, when they soften and start to turn golden brown, add the turmeric powder, coriander, chili powder and salt. Fry on low flame till the masala smells nice and is blended well with the onions (about 1-2 minutes).

Step2.
Add the tomatoes and about half cup of water. When starts to boil simmer until the tomatoes are soft (about 3-5 minutes). Cool it to room temperature and puree this mixture in a blender .
Step 3.

Take the blended mixture in a pressure cooker, add cubed potatoes and shelled peas. Close the lid and cook on high flame.  The moment full pressure is formed, switch off the stove. When the  pressure cooker cools to room temperature open the lid.

Step 4.

Add the whisked yogurt and chopped coriander leaves. Mix well, the moment it starts boiling switch off the stove.

Step 5.

Garnish the curry with finely chopped coriander leaves. Serve hot with any Indian bread of your choice and Raita.

 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 a good source of protein, and soluble as well as insoluble fiber.

Fresh pea pods are an excellent source 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 in expectant mothers would help prevent neural tube defects in the 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 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 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.

Ref.http://www.nutrition-and-you.com/green-peas.html

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