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Easy Green Peas Curry Kerala Style | Mattar/Watana Masala Vegan and Weight-Loss Friendly

green peas curry recipe low calorie
This Kerala-style peas curry is absolutely easy to prepare and tastes as good as the ones you would have in a South Indian restaurant… but without the added calories and fat!
green peas curry recipe

We all have a recipe we go to as we know it will always come out right and for me, this is it: peas curry. 

 

It may sound like a very odd choice, as it is not the most popular curry on restaurants’ menus. However, I found a way of making it taste delicious in very few steps while incorporating the rich flavors of Kerala, South India. 

 

This green peas curry recipe made me work hard, especially at the beginning, as I mentioned many times how I thought cooking with spices had to be a very difficult and time-consuming business, but as soon as I stripped away all of the unnecessary steps that were only adding time and not flavor, this dish came to life and is now a lunch box staple for Jay, as I prepare it about once a month. 

 

 

 ~~ Love easy-peasy, healthy vegan curries? Try this South Indian Potato Curry with Coconut… delicious and quick to prepare! 

 

green peas curry recipe Kerala style with ghee rice

 

Let’s talk nutrition! 

 

While we often refer to peas as vegetables, they actually belong to the same family as chickpeas, beans, and lentils, making them a legume; they grow in long pods and once these look plump they are considered ready to be picked. This legume is in season during spring and summer, mainly May to October, however, it is an all-year-round staple as it is mainly sold dry, frozen, or tinned. 

 

Peas are packed with nutrients and health benefits and are easy to integrate into most savory dishes, be it stews, sauces, curries, or pies, as well as side dishes. 

 

This legume is very rich in both plant-based proteins and fiber, making them nutritious and satisfying at the same time; furthermore, for those on a vegan diet they are also an excellent source of iron, which is essential for producing red blood cells and transporting oxygen around the human body. 

 

As mentioned just now, peas contain also proteins and pea proteins specifically has been proven to potentially increase the number of healthy gut bacteria, in particular, Bifidobacteria and Lactobacilli; it is important one maintains a healthy gut as this as a consequence is responsible for a wide range of body functions, such as a healthy digestive tract and a solid immune system. The immune system may also be strengthened by the generous amount of antioxidants present in peas. 

 

Peas are high in Vitamin B-9 (folate, which assists the body in creating healthy red blood cells), potassium, and fiber, all of which are highly associated with carrying cardiovascular benefits; further to these, they also contain low sodium levels. 

 

Eye health may also be assisted when consuming peas, as they contain the carotenoids zeaxanthin and lutein, which help safeguard the eyes from chronic illnesses, such as age-related macular degeneration and cataracts; these carotenoids perform as shields from harmful blue light, which can contribute to such diseases. 

 

While peas have multiple health benefits, it is important not to exaggerate as they are rich in carbohydrates too. 

 

Like all legumes, peas are also an allergen and those allergic to peas should also pay special attention to peanuts and soya

If one is looking to increase fiber content, while peas are a very great option, it is important not to exaggerate, as they may create stomach discomfort. 

 

 

 ~~ Looking for low-carb, versatile, and tasty vegetables to add to your diet? Check out this list of 18+ Low- Carb Vegetables and Recipes on how to integrate them in your diet! 

 

Questions time! 

 

 

How to cook peas curry? 

 

There are very few steps involved in cooking this curry. 

 

The first step is to choose which peas to use, (tinned, dry, frozen?), cook them, and set them aside. 

 

To start the curry, warm up some vegetable oil in a saucepan and brown the onions; once the onions are brown add the tomatoes, ginger, and garlic and allow those to cook as well.

 

Once the smell of the rawness of the garlic has gone, add the red chili powder and coriander powder and allow the spices to cook, until they separate from the oil. Once the spices have cooked, remove the curry base from the saucepan and blend it to make a sauce of it, then set aside. 

 

In the same pan, once empty, add the cooked peas, water, and turmeric and allow to simmer for 5 to 10 minutes. 

 

After the peas have been simmering for 5 to 10 minutes, add the blended mixture and simmer for a further 5 minutes, or until the wanted consistency is reached. 

 

Once the consistency of the curry is adequate, add the garam masala and mix well. 

 

While keeping the curry on a low flame, prepare the tadka on the side by popping some mustard seeds, curry leaves, and a dry red chili in some coconut oil. 

 

Add the tadka to the curry and garnish with some freshly chopped coriander leaves. Mix well, serve and enjoy! 

 

Prepare the Green Peas Curry Base

Brown the onions in some vegetable oi
Add tomato, ginger and garlic and cook until soft
Add coriander powder and chili powder and cook
Cook until the spices separate from the oil
put curry base for green peas curry
Set curry base aside to cool down before blending
blend curry base for green peas curry
Blend the peas curry base until smooth

Start putting the ingredients together

Boil the precooked peas with some turmeric and salt
simmer green peas
Simmer the peas for 5 to 10 minutes
add green peas curry base to peas
Add the blended curry base to the simmering peas
thicken to liking
Simmer the curry until the preferred thickness is reached
add garam masala to green peas curry
Add garam masala and mix well on a low flame
simmer the green peas curry
Allow the curry to simmer on a very low flame

Last steps: prepare the tadka and finish the curry

coconut oil for tadka
Warm up the coconut oil without overheating it
Pop the mustard seeds once the oil is warm
curry leaves and dried red chili
Add curry leaves and the dry red chili on a low flame
add tadka to green peas curry
Add the tadka to the green peas curry and mix
add fresh coriander
Add fresh coriander before serving and mix
green peas curry recipe watana mattar
Serve: Green Peas Curry Kerala Style
How can I make this a potato peas curry or cauliflower peas curry? 

 

You can simply follow the recipe as it is and precook the potatoes and cauliflower, so to add them ready cooked together with the peas or you can add them raw to the water and turmeric before adding the peas, so they get a longer time to simmer and cook, before adding the ready peas. 

 

 

 ~~ Looking for an easy potato curry recipe that also beginners can master? Try this delicious Dry Potato Curry Recipe… better than restaurant-style and ready in 30 minutes! 

 

 

What can I serve this curry with? 

 

This curry is delicious with most types of bread, however, it is particularly nice with simple pulao rice, whole wheat chapatis, or parathas. 

For a low carb option, serve it with some cauliflower rice or a low carb alternative, such as Eat Water Slim Rice

 

 

Which peas should I use for this green peas curry recipe? 

 

I tried all peas: dry, tinned, and frozen. 

 

While I like using dry green peas (as well as yellow ones) for this recipe, they take longer to prepare as they require soaking and pressure cooking. So far, I have found that when in a rush I prefer using simple tinned green peas in water for this recipe, rather than frozen peas, but this is up to preference and taste. 

 

 ~~ If you love legumes, you will definitely want to try this delicious Chickpea Curry (Punjabi Chole)! 

 

fragrant rice with green peas curry

This Kerala-style peas curry is absolutely easy to prepare and tastes as good as the ones you would have in a South Indian restaurant… but without the added calories and fat! 

 

Decide how thick you want it by adjusting the water level and spice it up with some extra chili powder if you want it extra fiery. 

 

This easy green peas curry looks and tastes delicious and it can be added to most diets as it is vegan and extremely nutritious, while being made of ingredients most of us have at home! 

 

Get this ready and warm up some chapattis… welcome to my kitchen! 

 

 

 ~~ Do you love South Indian cuisine and are looking to impress with a curry? Try this traditional Chicken Curry with Coconut (Chicken Mappas) Kerala Style… delicious beyond words! 

 

green peas curry recipe

Easy Green Peas Curry Kerala Style | Mattar/Watana Masala Vegan and Weight-Loss Friendly

This Kerala-style peas curry is absolutely easy to prepare and tastes as good as the ones you would have in a South Indian restaurant… but without the added calories and fat!
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: Indian
Diet: Low Calorie, Vegan, Vegetarian
Keyword: green peas curry, Kerala style curry, vegan curry recipes, vegan recipe
Servings: 4 portions
Calories: 223kcal

Ingredients

For the curry base

  • 2 tbsp Vegetable Oil I use sunflower
  • 2 Onions Thinly Sliced
  • 2 Tomatoes Washed and Chopped
  • 2 Garlic Cloves Peeled and Thinly Chopped
  • ½ Inch Ginger Peeled and Thinly Chopped
  • 1 tsp Red Chili Powder
  • 1 tbsp Coriander Powder
  • Salt to Taste

For the tadka

  • 1 tbsp Coconut Oil
  • 1 tsp Mustard Seeds
  • 15 Curry Leaves
  • 1 Dry Red Chili

Other ingredients

  • 400 g Green Peas Cooked (14 oz – 0.9 lbs)
  • 400 ml Water 14 oz
  • 1 tsp Turmeric Powder
  • 1 tsp Garam Masala
  • Fresh Coriander Leaves to Garnish

Instructions

Prepare the curry base

  • In a saucepot, warm up the sunflower oil and once warm add the thinly sliced onions and a bit of salt; mix well and cook until soft and golden on low to medium heat. This should take about 5-7 minutes.
  • Once the onions are soft and golden, add the two chopped tomatoes, garlic, and ginger; mix well and put a lid on the pan, while bringing the flame to low.
  • Allow the ginger and garlic to cook and the tomatoes to soften, which will take about 5 minutes, then add the red chili powder and coriander powder and mix well.
  • Allow the spices to cook until they separate from the oil, then remove the curry base from the saucepot and blend with a bit of water, until the curry becomes smooth then set it aside.

Prepare the peas base

  • In the same saucepot where the curry base was cooked, add the water, cooked peas, and turmeric powder, mix well and bring to a boil on a medium flame.
  • Simmer the peas for about five minutes, then add the blended curry mixture and continue simmering until the desired curry consistency is reached. If you’re looking for a curry that is not too thick, nor too liquid, this should take about 5-7 minutes.
  • Once the desired consistency is reached, add the garam masala and mix well. Reduce the flame to low and put the lid back on the pan, allowing the curry to simmer while you prepare the tadka.

Prepare the tadka and final steps

  • In a small pot, warm up the coconut oil, and once warm add the mustard seeds. Coconut oil warms up quite quickly, so a high flame is not necessary as it may overheat.
  • Once the mustard seeds have all popped (will take between 30 seconds and one minute in most cases) add the curry leaves and dry red chili (you can break it in half if wanted) and remove from the heat immediately.
  • Mix well the curry leaves and red chili in the coconut oil for 15-30 seconds then add on top of the peas curry and mix well. Be careful not to get burnt with the splashback created by the coconut oil on the peas curry.
  • Mix well the curry and tadka; add the chopped coriander leaves and mix well once more just before serving. Enjoy!

Nutrition

Calories: 223kcal | Carbohydrates: 25g | Protein: 7g | Fat: 12g | Saturated Fat: 9g | Sodium: 26mg | Potassium: 530mg | Fiber: 8g | Sugar: 10g | Vitamin A: 1661IU | Vitamin C: 129mg | Calcium: 80mg | Iron: 2mg
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This opening statement, this blog… they have been a long time coming. 

 

While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

As any well-respected story, this is how it starts… 

 

Once upon a time in the late ’80s… 

 

But that would make this page way too long and way too boring, so flash forward… 

 

Elle

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