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
- 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)
- 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
- 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)
Step-by-step instructions
Step 1 · Heat mustard oil in a kadhai or deep pan over medium flame
Heat mustard oil in a kadhai or deep pan over medium flame. Add cumin seeds and let them splutter.
Step 2 · Add chopped onions
Add chopped onions. Sauté until they turn golden brown.
Step 3 · Add grated ginger
Add grated ginger, minced garlic, and green chili. Fry for another minute until aromatic.
Step 4 · Add chopped tomatoes
Add chopped tomatoes, salt, turmeric, red chili powder, and coriander powder. Cook until tomatoes are soft and oil leaves the sides.
Step 5 · Add fresh green peas and mix well
Add fresh green peas and mix well. Sauté for 2 minutes.
Step 6 · Pour in water
Pour in water, mix, and cover. Let the curry simmer until peas are cooked and flavors blend.
Step 7 · Sprinkle garam masala (if using) and fresh coriander leaves
Sprinkle garam masala (if using) and fresh coriander leaves. Stir and cook uncovered for another minute.
Step 8 · Serve hot with phulka
Serve hot with phulka, roti, or steamed rice.
Why this recipe 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.
A note on tradition
Tomato and Peas Curry is particularly popular in Uttar Pradesh, Punjab, and Delhi. It is often prepared during winter, when fresh peas are abundant. The dish finds its way onto festive thalis during Holi and family gatherings, reflecting the Indian emphasis on seasonal, local produce. It is cherished for its quick preparation and suitability for both everyday meals and special occasions.