Pea curry (Matar ki sabzi)
Also called: matar ki sabzi, pea curry, matar sabzi, matar ki sabji, green peas sabzi, matar curry, matar ki sabzi dry
Matar ki sabzi is that lovely homestyle curry you’ll often find in Indian lunchboxes, tiffin, or a quick weekday dinner with roti. Sweet green peas simmered with onion, tomato, ginger-garlic, and garam masala give it that comforting, slightly spicy taste that feels very ghar-ka-khana.
Per 1 bowl (160g)
Nutrition Facts
| Nutrient | Per bowl (160g) | Per 100g |
|---|---|---|
| Calories | 164.8 kcal | 103 kcal |
| Protein | 7.2g | 4.5g |
| Carbohydrates | 14.7g | 9.2g |
| Fat | 8.2g | 5.1g |
| Fiber | 7g | 4.4g |
| Sugar | 3.2g | 2g |
| Micronutrients (per 100g) | ||
| Sodium | 154.75 mg | |
| Calcium | 24.48 mg | |
| Iron | 1.2 mg | |
| Vitamin C | 77.64 mg | |
| Folate | 107.74 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This sabzi is actually quite nice for your gut because peas bring a solid 7g fiber per bowl, which helps keep bowel movement smooth and keeps you full for longer. Tomato, ginger, garlic, and spices like turmeric and garam masala also support digestion and make the dish feel lighter on the stomach than many heavy curries. If your tummy is sensitive, keep the oil a bit low and pair it with phulka or plain rice instead of very rich sides, so the fiber from peas digests more comfortably.
Frequently Asked Questions
Is matar ki sabzi healthy?
Yes, it’s a pretty balanced curry for everyday meals. One 160g bowl gives about 164.8 kcal, 7.2g protein, and a good 7g fiber, so it fills you up without feeling too heavy.
Is pea curry good for weight loss?
It can be, especially if you make it with less oil. The fiber content is strong at 7g per bowl, which helps control hunger, and the calories are moderate at about 165 kcal per serving.
Can diabetics eat matar sabzi?
Usually yes, in a controlled portion. A 160g bowl has 14.7g carbs and 7g fiber, so the fiber helps slow down the carb spike a bit, especially when eaten with roti or as part of a mixed meal.
How many calories are in 2 bowls of matar ki sabzi?
Two bowls will be around 330 kcal. That also means roughly 14.4g protein and 14g fiber, so it can make a filling lunch when paired with roti or rice.
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.