Heart-Healthy Masala Peas
Brighten up your plate with 'Heart-Healthy Masala Peas,' a vibrant and flavorful dish that combines Indian-inspired spices with the wholesome goodness of green peas. This quick and easy recipe, ready in just 25 minutes, features heart-friendly olive oil and a medley of aromatic spices like turmeric, cumin, and garam masala, creating a nutrient-packed feast for the senses. Infused with the zing of fresh ginger, garlic, and a touch of lemon juice, this dish is both satisfying and light. Perfect as a side dish or a vegetarian main course, Masala Peas are garnished with fresh cilantro for a burst of color and herby flavor. Naturally low in fat and rich in fiber, this recipe is an excellent choice for those seeking health-conscious meals without compromising on taste!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 medium onion
- 1 whole green chili
- 1 teaspoon ginger
- 2 cloves garlic
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 2 cups frozen green peas
- 0.5 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro
Instructions
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
Add 1 teaspoon of mustard seeds and 1 teaspoon of cumin seeds to the skillet. Once the seeds begin to sizzle and pop, proceed to the next step.
Finely chop 1 medium onion and add it to the skillet. Sauté for 2-3 minutes until the onion becomes translucent.
Slice 1 whole green chili lengthwise, and add it to the skillet along with 1 teaspoon of freshly grated ginger and 2 minced garlic cloves. Cook for an additional minute.
Mix in 0.5 teaspoon of turmeric powder, 1 teaspoon of coriander powder, and 0.5 teaspoon of garam masala. Stir the mixture for 30 seconds to release the flavors of the spices.
Add 2 cups of frozen green peas to the skillet and stir to coat them evenly with the spice mixture.
Season with 0.5 teaspoon of salt and cover the skillet. Cook for 5-7 minutes or until peas are cooked through but still vibrant in color.
Remove the skillet from heat and stir in 1 tablespoon of lemon juice.
Garnish with 2 tablespoons of freshly chopped cilantro before serving.
Serve the Masala Peas hot as a side dish or a light vegetarian main course.
Nutrition Facts
Calories |
496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.0 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1218 mg | 53% | |
| Total Carbohydrate | 68.0 g | 25% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 25.7 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 188 mg | 14% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 1268 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
