Tomato and Peas Curry
Lunch • India
How to Make Tomato and Peas Curry (Traditional & Healthy Version)
Tomato and Peas Curry, known as Tamatar Matar ki Sabzi in North India, is a comforting and vibrant vegetarian dish celebrated for its simplicity and fresh flavors. This curry is a staple in many Indian households, especially during the winter months when green peas (matar) are in season. The combination of tangy tomatoes and sweet peas, cooked with warming spices, makes it a satisfying choice for lunch. It pairs beautifully with phulka, roti, or a bowl of steamed rice, making it a versatile dish for daily meals. Rooted in the culinary traditions of Uttar Pradesh and Punjab, Tamatar Matar ki Sabzi is often prepared during festivals like Holi and Diwali for its quick preparation and universal appeal. The dish is light yet filling, with minimal oil and no cream or butter, making it ideal for health-conscious individuals. Its natural sweetness and tanginess appeal to both adults and children, and it can be easily adapted to suit different dietary needs. Tomato and Peas Curry is perfect for those seeking a balanced, wholesome meal packed with plant-based protein, fiber, and vitamins. Its vibrant color and aromatic spices bring a sense of celebration to everyday dining, reflecting the warmth and hospitality of Indian family kitchens.
Ingredients(for 1 medium bowl with 2 phulkas or 1 cup steamed rice)
- 1 cup Fresh green peas (matar)
- 3 medium (chopped) Ripe tomatoes (tamatar)
- 1 medium (finely chopped) Onion (pyaz)
- 1 inch piece (grated) Ginger (adrak)
- 2 cloves (minced) Garlic (lahsun)
- 1 (slit) Green chili (hari mirch) - optional
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya powder)
- 1/4 teaspoon Garam masala - optional
- to taste Salt (namak)
- 1 tablespoon Mustard oil (sarson ka tel (or use any cold-pressed oil))
- 2 tablespoons (chopped) Fresh coriander leaves (hara dhaniya)
- 1 cup Water (for cooking)
Instructions
- 1
Heat mustard oil in a kadhai or deep pan over medium flame. Add cumin seeds and let them splutter.
2 minutes
Mustard oil adds an authentic flavor; heat till it smokes lightly for best taste.
- 2
Add chopped onions. Sauté until they turn golden brown.
4 minutes
Patience here ensures a sweet, rich base for the curry.
- 3
Add grated ginger, minced garlic, and green chili. Fry for another minute until aromatic.
1 minute
Do not burn the garlic; stir continuously for even cooking.
- 4
Add chopped tomatoes, salt, turmeric, red chili powder, and coriander powder. Cook until tomatoes are soft and oil leaves the sides.
6 minutes
Mash the tomatoes with your spoon for a smoother curry.
Why This Dish is Healthy
This curry is a heart-healthy choice, as it relies on vegetables and uses very little oil. It contains no cream or heavy fats, and the high fiber content supports digestion and satiety. Packed with antioxidants, vitamins, and minerals, it is an ideal option for weight management, diabetes control, and overall wellness.
Tomato and Peas Curry is a low-calorie, high-fiber dish loaded with vitamins A and C from tomatoes, and plant-based protein from peas. The use of minimal oil, fresh vegetables, and Indian spices makes it nutrient-dense without excess calories. Peas provide essential minerals like iron and magnesium, while tomatoes contribute antioxidants such as lycopene.
Pro Tips
- 💡Tip 1: Use fresh, ripe tomatoes for the best flavor and natural sweetness.
- 💡Tip 2: Slightly mash some peas while cooking for a thicker gravy.
- 💡Tip 3: Garnish generously with fresh coriander leaves for enhanced aroma and color.
Storage & Serving
Store in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or pan for best texture. Avoid freezing to preserve the freshness of peas and tomatoes.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
