By: Dr. Kaviraj Khialani- Celebrity Master Chef.
Green Peas, also popularly known as garden peas is one of the vegetable crops in India and basically this crop is cultivated for its green pods. Green peas belong to Legume family. Green Peas are used in vegetable cooking’s, in soups & frozen, canned food as well.
One of the most interesting and useful ingredient to have in our kitchens be it fresh when in season or even the frozen varieties, it is always a feeling of satisfaction and contentment having some peas in stock on hand since it is simple to add it into any kind of preparation be it in combination with aloo as aloo mattar one of the most popular subzi we make in routine cooking. to me green peas is one of those color and crunch elements to add into almost every dull or not so appetizing to look at recipe be it with a vegetable or non-veg or even pulao for that matter.
Working with green peas is always interesting since they cook pretty fast and are a great feel of filling and satiety value as well in dishes
be it indian or continental, in a gravy or a dry preparation, be it a green pea mash or puree to go with the famous fish –n- chips or a nutritious green pea soup during rainy season or winters. “Green Peas are one of those vibrant yet delicate legume variety which is not only humble in its approach & nature but also gives us a sense of eye appeal and bite when added to any not so exciting dish as well, a true gem of a veggie, going green with green peas is great”- Chef Kaviraj Khialani- Celebrity Master Chef.
Here are a few health benefits of Green Peas:
- Green peas are good immunity boosting legume and also aid in digestion.
- Green peas are high in protein content and lowers bad cholesterol in our body.
- Green peas promote eye health and vision and are anti-inflammatory.
- Green peas regulate blood sugar and are good for bone health as well.
- Green peas are high in micro-nutrients and aids liver functions.
- Green peas are anti-aging and are also high in fiber content.
- Green peas help lose weight and prevent constipation.
Let us try out a few Simple – Easy to make and Nutri-Rich Recipes using Green Peas!
Recipe-1] HEALTHY MINTED PEA SOUP
Ingredients:
- Green peas- 1 cup
- Oil-1 tsp
- Cumin seeds-1/2 tsp
- Ginger- garlic paste-1/2 tsp
- Onion-1/2 chopped
- Mint leaves-10-12 no
- Spinach leaves- 1 cup
- Maida-1 tsp- optional
- Sweet potato-1 small peeled and diced
- Salt and pepper to taste
- Mixed herbs-1/4 tsp
- Chili flakes-1/2 tsp
- Flax seeds/ sunflower seeds-1 tsp,
- Water/ veg stock- 3-4 cups
- Cashew paste-1 tsp
- Fresh cream-2 tsp
- Fresh herbs/ greens for garnish.
For non-veg option – can add boiled chicken cubes as garnish.
Method:
- Prepare all the ingredients for the minted pea soup.
- Heat oil in a saucepan add in the ginger garlic paste and add chopped onion, saute for 1 min.
- Add in the peas, mint and salt, pepper, herbs, chili flakes, maida, sweet potato, seeds of your choice and saute for 1 min.
- Add in the spinach leaves, water/ veg stock and allow to boil, simmer and cook in an open saucepan for 12-15 mins, cool, puree and strain the soup.
- Now check the soup for taste, texture and flavor and adjust it also add in the cashew paste and some fresh cream and simmer for 2 mins, serve hot garnished with greens and touch of cream.
Recipe-2] CONTINENTAL CHICKEN & PEA COMBO
Ingredients:
- Chicken- 500 gms curry cuts/small pieces with bones.
- Green peas-1 cup boiled.
- Oil-1 tsp
- Butter-1 tsp
- Bayleaf-1 no
- Peppercorns- 3-4 no
- Onion-1 chopped
- Garlic-1 tsp chopped
- Salt and pepper to taste
- Mixed herbs-1/2 tsp
- Almond/cashew paste-2 tsp.
- White wine-2 tbsp. Optional.
- Water/stock-2 cups
- Tomato puree-1/2 cup
- Fresh cream-1/2 cup
- Parsley-2 tsp chopped
- Cheese-2 tbsp. grated.
Method:
- Prepare all the ingredients for the chicken and pea combo recipe.
- Heat oil and butter in a pan, add in the bay leaf, peppercorns, garlic, onion and saute for 1 min.
- Add in the chicken pieces, salt, pepper, herbs, tomato puree and saute for 2 mins, add peas, little water or stock and simmer for 4-6 mins.
- Add almond/ cashew paste and little cream and blend it well and continue cooking for 3-5 mins more on low flame, finally check if chicken is well done add the grated cheese and mix, add parsley for garnish and serve hot with bread rolls.
Recipe-3] SOYA MATTAR PARATHAS
Ingredients:
For the paratha dough:
- Whole wheat flour-1 cup
- Maida/ soy flour- ¼ cup
- Salt to taste
- Ajwain-1/2 tsp
- Kasuri methi-1 tsp
- Oil/ghee-2 tsp
- Warm water to make dough
For the soya mattar stuffing:
- Oil-1 tsp + as needed to cook parathas
- Ghee- 1 tsp
- Ginger-garlic-chili paste-1 tsp mix
- Soya granules/ keema- ½ cup soaked in 1 cup warm water- 10 mins
- Green peas-1/2 cup boiled and lightly mashed.
- Salt to taste
- Garam masala powder-1/2 tsp
- Coriander leaves-2 tsp chopped
- Mint leaves- 2 tsp chopped
- Chaat masala-1/2 tsp
- Cheese- 2-3 tbsp. grated.
Method:
- Prepare all the ingredients for the soya mattar parathas.
- Prepare the hard dough for parathas and keep covered for 20 mins.
- Heat oil and ghee in a kadai and saute the ginger-garlic-chili paste and add in the soya keema and peas, salt and all masalas and cook for 3 4 mins, simmer and cook for 3-4 mins more add coriander leaves and turn off flame, add cheese when cooled down.
- Divide dough and stuffing into 4-5 equal parts and start rolling each piece of dough and stuff with the cooled filling and re-shape and roll into ½ inch thick parathas, using a tava/non-stick pan with oil or ghee cook the parathas on both sides to a nice golden color and cut, serve with curd, papad, achar.
Recipe- 4] WHOLESOME HERBED PEA DIP
Ingredients:
- Green peas- 1 cup boiled
- Kabuli chana-1/4 cup boiled
- Garlic-1 tsp chopped
- Green chili-1 tsp chopped
- Salt and pepper to taste
- Mint and coriander leaves-1/2 cup
- Fresh basil-5-6 no.
- Sweet potato- ½ cup boiled and grated
- Roasted crushed peanuts-1/4 cup
- Olive oil/ oil- 2-3 tsp.
- Chilled water-2-3 tsp
- Lime juice- 2-3 tsp
- Chaat masala-1/2 tsp
- Roasted crushed jeera-1/2 tsp
- Grated cheese/ cream cheese/ veg mayonnaise- 2 tsp
To serve with: chips/ crackers/vegetable sticks/ fried snacks.
Method:
- Prepare all the ingredients for the herbed pea dip.
- Using a jar of a mixer-grinder or a food processor combine all the ingredients and churn them into a nice coarse smooth paste.
- Use chilled water/ oil/ lime juice to blend the mixture and remove into a bowl, adjust the salt and lime and allow the mixture to chill in the fridge for 1 hour.
- Before serving give it a nice mix and add in the cheese towards the end and little chaat masala, a few chopped tomatoes or red capsicum dices for color contrast and crunch, arrange the dip in a serving bowl and enjoy.
Recipe-5] CHUTNEYWALA PEAS PULAO
Ingredients:
For the rice mixture:
- Basmati rice-1 cup cooked/boiled.
- Oil-1 tsp
- Ghee-1 tsp
- Fried brown onions-1/4 cup
- Mint and coriander leaves- 2 tbsp.
- Lime juice-2 tsp
- Fried nuts-2-3 tsp
- Rose water-2-3 tsp
- For the peas and masala:
- Oil- 1 tsp
- Ghee-1 tsp
- Garlic-1 tsp chopped
- Cloves- 2-3 no
- Cinnamon stick-1 piece
- Onion-1 small chopped
- Green peas-1 cup boiled.
- Salt and garam masala to taste
- Flax seeds/ melon seeds- 1 tsp
- Green chutney- ½ cup made with mint and coriander, thick texture.
Method:
- Prepare all the ingredients for the chutney wala peas pulao.
- Heat oil and ghee in a pan and saute the rice with browned onions, salt, add the nuts, rose water, mint, coriander and lime juice and mix well, cook for 2-3 mins.
- Heat oil and ghee and saute the garlic, cinnamon, cloves add in the peas, seeds, salt and garam masala powder cook for 2-3 mins, add in the green chutney and toss well on a low flame, top with the rice and give dum for 8-10 mins and open, serve hot garnished with nuts!
