মটর ডাল/Green Pea

ডাল / Dhal / Dal

Dal (also spelled daal or dhal; pronunciation: [d̪aːl]) is a term in the Indian subcontinent for dried, split pulses (that is, lentils, peas, and beans). The term is also used for various soups prepared from these pulses. These pulses are among the most important staple foods in SAARC countries, and form an important part of Indian, Nepalese, and Pakistani, Sri Lankan and Bangladeshi cuisines. ডাল/Dhal / Dal

Differen types of Dal listed below:

1.   খেসারি ডাল/Grass pea

2.   মসুর ডাল/Lentil 

3.   মাষকলাই ডাল/Mashkelai ḍal  Vigna mungo

4.   মুগ ডাল/Mug daal Mung Bean

5.   সোনামুগ ডাল/Yellow Split  Mung

6.   সবুজমুগ ডাল/Green Moong

7.   মটর ডাল/Green Pea

8.   ছোলা ডাল/Chickpea

9.   অড়হর ডাল/Pigeon Peaমটর ডাল / Green Pea

মটর ডাল/Green Pea

The pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas. Pea pods are botanically fruit, since

they contain seeds and developed from the ovary of a (pea) flower. The name is also used to describe other edible seeds from the Fabaceae such as the pigeon pea (Cajanus Cajan), the cowpea (Vigna unguiculata), and the seeds from several species of Lathyrus. In modern times peas are usually boiled or steamed, which breaks down the cell walls and makes the taste sweeter and the nutrients more bioavailable. Along with broad beans and lentils, these formed an important part of the diet of most people in the Middle East, In India, fresh peas are used in various dishes such as aloo matar (curried potatoes with peas) or matar paneer (paneer cheese

with peas), though they can be substituted with frozen peas as well. Peas are also eaten raw, as they are sweet when fresh off the bush. Split peas are also used to make dhal, particularly in Guyana, and Trinidad, where there is a significant population of Indians.

Dried peas are often made into a soup or simply eaten on their own. In Japan, China, Taiwan and some Southeast Asian countries, including Thailand, the Philippines and Malaysia, peas are roasted and salted, and eaten as snacks. In the Philippines, peas, while still in their pods, are a common ingredient in viands and pansit. In the UK, dried yellow split peas are used to make peas’ pudding (or "peas’ porridge"), a traditional dish. In North America, a similarly traditional dish is split pea soup.

Nutrition Facts মটর ডাল/Green Pea

Amount Per                                     1 cup (145 g)

Calories                                             118

% Daily Value*

Total Fat                                            0.6 g               0%

Saturated fat                                   0.1 g               0%

Polyunsaturated fat                       0.3 g  

Monounsaturated fat                   0.1 g  

Cholesterol                                       0 mg               0%

Sodium                                              7 mg               0%

Potassium                                         354 mg          10%

Total Carbohydrate                       21 g                7%

Dietary fiber                                    7 g                  28%

Sugar                                                             8 g     

Protein                                              8 g                  16%

Vitamin A                                                                  22%   

Vitamin C                                                                  96%

Calcium                                                                     3%     

Iron                                                                            11%

Vitamin D                                                                 0%     

Vitamin B-6                                                              10%

Vitamin B-12                                                           0%     

Magnesium                                                              12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of মটর ডাল/Green Pea

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1,

copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.

Many people think peas are just a poor man’s meat or a cheap restaurant side-dish that puts ‘green’ on your plate.

Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Read all their benefits, how to use them properly, and some easy recipes.  We start with the benefits of this tasty power food.

1.  Weight Management:

Peas are low fat but high everything else.  A cup of peas has less than 100 calories but lots of protein, fiber and micro-nutrients.

2. Stomach cancer prevention:

Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup of peas has at least 10.

3. Anti-aging, strong immune system, and high energy:

This comes from the high levels of anti-oxidants including:

Flavonoids: = catechin and epicatechin

Carotenoid= alpha-carotene and beta-carotene

Phenolic acids = frolic and caffeic acid

Polyphenols = coumestrol

4. Prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida

These come from peas strong anti-inflammatory properties. Excess inflammation has

also been linked to, heart disease, cancer, and aging in general. These properties include:

Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas.

Vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc

Omega-3 fat in the form of alpha-linolenic acid (ALA).

5.  Blood sugar regulation:

High fiber slows and protein slows down how fast sugars are digested.

The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)

All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.

6. Heart disease prevention:

The many antioxidant and anti-inflammatory compounds support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation.

The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels which are risk factor for heart disease.

7. Healthy for the environment:

Peas work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizers since one of their main ingredients is nitrogen.

After peas have been harvested the remaining plant easily breaks down to create more organic fertilizer for the soil.

Peas are also able to grow on minimal moisture so they are a perfect crop in many areas not needing irrigation or using up valuable water supplies.

8.  Prevent constipation:

The high fiber content in peas improves bowel health and peristalsis.

9. Healthy bones

Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the bones. Its B vitamins also help to prevent osteoporosis.

10.  Reduces bad cholesterol:

The niacin in peas helps reduce, the production of triglycerides and VLDL (very low-density lipoprotein, which results in in less bad cholesterol, increased HDL (“good”) cholesterol, and lowered triglycerides.

Interesting Facts and History:

Although considered a vegetable green peas really are a fruit since they contain seeds developed from a flower.

Green peas are the immature seed of dried peas often called field peas

Dried peas which have been eaten for over 5000 year and were a stable during the Middle Ages. Field peas were easy to grow and saved many from starving.

Fresh green peas did not become popular till the 16 century.

Peas have such high quality protein that many commercial protein powders are starting to use it. This avoids the possible side effects of soy, or dairy products. 

Is Your Protein Powder Toxic?

Canada is the largest producer of peas in the world!

“We lived very simply – but with all the essentials of life well understood and provided for – hot baths, cold champagne, new peas and old brandy.” ~ Winston Churchill

মটর ডাল/Green Pea Recipe, Bangladeshi

Spicy Green Peas/মটর

Ingredients

3 cups green peas frozen (baby peas are preferred)

1-1/2 tablespoon oil

3/4 teaspoon cumin seeds (jeera)

2 teaspoons ginger chopped

1-1/2 teaspoons green chili chopped

1 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons cilantro chopped (hara dhania)

2 teaspoons lemon juice

Method

Thaw the peas and pat dry.

Heat the oil in a saucepan over medium-high heat. Test the heat by adding one cumin seed to the oil. If the cumin seed cracks right away, the oil is ready.

Add cumin seeds as they crack add green chili and ginger, stir for few second add green peas and salt.

Cook for about 4-5 minutes string occasionally, till peas are tender. Add black pepper and cilantro mix it well.

Turn off the heat and squeeze the lemon juice over and stir.

Spicy green peas are ready to serve!

Raw Green Pea Vegetable Soup

Ingredients:

Soup Base

2 cups zucchini, peeled and chopped

2 cups yellow or orange tomatoes, chopped

1 cup of celery, chopped

1/2 cup dill, chopped fine

4 green onions, chopped

5 or 6 small dates, pitted

1/2 lemon, juiced

1/4 cup of chia gel (or a tbsp or two of chia seed)

2 tsp celery powder or 1/2 tsp salt (optional)

Veggies:

1 celery stalk, diced

1/2 cup zucchini, diced

1/2 cup cucumber, diced

1 cup fresh or frozen peas

1 green onion, diced

Directions:

1. Blend soup ingredients in a Vitamix or blender until well combined.

2. Divide soup and veggies into 2 bowls and garnish with extra dill or green onion.

Enjoy!

Green Peas Masala Recipe

Ingredients:

Green Peas – 100 gms, shelled

Onions – 2, small (or 1, large) chopped

Tomatoes – 2, small, chopped

Green Chillies – 2, chopped

Turmeric Powder – 1/4 tsp

Red Chilli Powder – 1 tsp

Coriander Powder – 1 tsp

Salt as per taste

For Tempering:

Saunf – 1/4 tsp

Curry Leaves – few

Oil – 1/2 tblsp

Method:

1. Heat oil in a pan over medium flame.

2. Fry the saunf and curry leaves for 10 seconds.

3. Saute the onions until golden.

4. Add the tomatoes and cook for 3 to 4 minutes.

5. Add the green chillies, turmeric powder, coriander powder, red chilli powder and 1/4 cup of water.

6. Stir well and cook for a minute.

7. Add the green peas and salt.

8. Stir until evenly mixed.

9. When the peas are cooked and the gravy starts to thicken, remove from flame.

10. Garnish with coriander leaves.

11. Serve as a side dish.

Green peas masala recipe

Ingredients

Green peas, fresh or frozen or dried* - 1 & 1/4 cups

Onion - 3

Tomato - 5

Ginger garlic paste - 1 & 1/2 tsp

Jeera & methi/fenugreek seeds - 1/4 tsp each

Red chilli powder - 1 & 1/2 tsp – 2 tsp

Dhaniya powder - 2 tsp

Garam masala powder - 1/2 tsp

Coriander leaves, chopped - 2 tblsp

Sugar - A pinch

Salt - as needed

*Soak over night and 1 cup is enough…

To temper

Oil - 2 tblsp

Cinnamon - 1 inch piece

Elachi - 1

Cloves - 2

Method

Golden roast methi and jeera in few drops of oil in a pan. Powder it using hand mortar and pestle or you can simply crush it using a rolling pin. Chop onion and tomato roughly, fry them with a tsp of oil until the the tomatoes turn mushy. Cool and grind.I dint had GG paste, so I added 3 cloves of garlic and a piece of ginger along this frying.

fry onion tomato-jeera

Heat a small pressure cooker/pressure pan with the oil and temper with the items given under ‘to temper’ table. Add the ground onion tomato and fry covered in medium flame until it reduces in volume. Say 4-6 minutes. Add the masala powders and turmeric. Fry till oil separates.

fry,add masalas

Add the peas and add enough water (1 & 1/2 to 2 cups) and add salt and sugar. pressure cook for 2 whistles.

add peas,cook

Open once pressure is released and add the powdered jeera and methi( I had methi powder already) and just give it a boil, garnish with coriander leaves.

add,boil

Notes

Better cover the masala while it is frying as it splutters a lot.

Serve hot with butter or cream topped on the masala, with roti or rice/pulavs, yummy!