Matar ki Chaat (Low Carb, High Protein)

Updated: Oct 16

A wholesome and delicious pulse-based breakfast option.

This chaat is a common feature across the streets of Delhi. As a child, I would visit my grandparents in Delhi every winter and this was one of my favourite breakfast options back then and it continues to be so till date.

"Matar" is dried white peas. In Mumbai it's called Ragda or Vatana, across UP, West Bengal it's called Ghugni. But in Delhi, where I ate it for the first time, it is called Matar or Matra and it is usually eaten with a very unique Kulcha which you only get in Delhi.

From a health perspective, I recommend skipping the Kulcha (or any other processed bread). Just a bowl of this flavourful chaat in itself is quite the meal.


MATAR KI CHAAT - RECIPE


No of Portions - 4 Preparation Time - 18 hours

Cooking Time - 60 minutes Skill Level - Easy



Ingredients:

  • 1/2 cup Dried White Peas

  • 1 big Potato

  • 1 medium-sized Onion

  • 2 medium-sized Tomato

  • 1 inch Ginger

  • 2-3 tbsp Tamarind Paste

  • Half a lime

  • 2-3 tbsp Chopped Coriander Leaves

  • 1-2 Green Chilli

  • 2 tbsp Chaat Masala (I use MDH)

  • 2 tbsp Kala Chaat Masala (I use Kedara), optional

  • Salt, to taste


Method:

  • Soak the dried peas in water for 18 hours. Change the water every 7-8 hours.

  • Boil the potato and let it cool for 5-6 hours.

  • After the peas have been soaked, cook them with some salt and twice the quantity of water.

  • Chop the onions, tomato, potato finely, and julienne the ginger.

  • Once cooked, keep the peas on low flame and keep mashing the peas lightly, till you get a slight creaminess. Take it off the flame.

  • Add all the ingredients. The tamarind, lime, salt, chilli and chaat masalas are all dependant on your own palate. You can make it as spicy or as mild as you like.

  • Matar ki chaat is ready!


Additional Information:

  1. If you are eating this for a lunch or dinner (if you are adding a cereal in this meal), it should taste good with bajra or jowar roti. These are much better options then bread/kulcha.

  2. Kokum pulp can be used in place of Tamarind. This will improve the digestibility of the food and of course, render a great flavour to the dish.


Nutrition Information:

  1. White peas are a great source of fibre, protein, complex carbohydrates, thiamine, folic acid, magnesium, iron and selenium.

  2. Potato that has been boiled and cooled acts as a prebiotic, wherein it is feeding the friendly bacteria in your gut and helping them flourish, something we could all benefit greatly from.

  3. Tamarind has been used as a remedy for digestive discomfort for years. It is also is an antioxidant and anti-inflammatory food. It is also a source of magnesium and calcium. However, one should use tamarind a little carefully and infrequently. Since it does tarnish the fluorides from our bones. Frequent or high consumption can have an adverse effect.

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The Health Pantry

Mumbai, India