A Powerhouse of Plant-Based Nutrition
Dried matar, also known as dry peas or safed matar, are the mature, dried seeds of the pea plant. They are a staple in many cuisines, particularly in India, where they are used to make popular dishes like matar chaat and curries. Unlike their fresh or frozen counterparts, dried peas have a concentrated nutritional profile due to the removal of water during the drying process.
Dried matar is an excellent source of several key nutrients that contribute to overall well-being. These benefits are attributed to their rich content of protein, fiber, vitamins, and minerals. They are naturally low in fat and cholesterol, making them an ideal component of a heart-healthy diet.
Core Nutritional Benefits of Dried Matar
- High in Protein: Dried matar is a fantastic source of plant-based protein, with approximately 20-25 grams of protein per 100 grams when raw. This is crucial for muscle repair, growth, and overall body function, making it particularly beneficial for vegetarian and vegan diets.
- Rich in Dietary Fiber: Offering both soluble and insoluble fiber, dried peas support a healthy digestive system. Fiber helps regulate blood sugar, lowers cholesterol, and promotes regular bowel movements, which can help prevent constipation.
- Packed with Vitamins and Minerals: Dried matar provides a wealth of micronutrients, including B vitamins (folate and thiamine), magnesium, iron, phosphorus, and potassium. Iron is vital for red blood cell production, while potassium and magnesium help regulate blood pressure and support heart health.
- Antioxidant and Anti-inflammatory Properties: The legumes contain phytonutrients and antioxidants, such as polyphenols, which help combat oxidative stress and may offer anti-inflammatory effects.
Dried Matar vs. Other Pea Varieties
When considering peas, consumers have several options, including dried, fresh, and frozen. Each has its own unique characteristics and nutritional considerations. While fresh and frozen peas have a slightly higher vitamin C content, the drying process concentrates the protein and fiber in matar.
| Feature | Dried Matar (Cooked) | Fresh Green Peas (Cooked) | Frozen Peas (Cooked) |
|---|---|---|---|
| Protein (per cup) | Up to 16g | ~8.5g | ~8.5g |
| Dietary Fiber (per cup) | Up to 16g | ~8.8g | ~8.8g |
| Texture | Soft and starchy | Plump and slightly crisp | Similar to fresh |
| Flavor | Earthy and hearty | Sweet and delicate | Sweet and delicate |
| Preparation | Soaking and longer cooking time required | Quick boiling or steaming | Quick boiling or steaming |
| Nutrient Density | High (water removed) | Lower (high water content) | Lower (high water content) |
| Shelf Life | Very long (pantry staple) | Short | Long (freezer) |
Preparing and Cooking Dried Matar
To prepare dried matar for cooking, they should typically be soaked in water for several hours or overnight. Soaking helps rehydrate the peas, reduces cooking time, and improves digestibility.
Once soaked, they can be boiled or pressure-cooked until tender. In Indian cuisine, they are often used to make hearty curries or the popular street food ghugni. They can also be added to soups, stews, salads, or roasted for a crunchy snack.
Potential Considerations
While dried matar is very healthy for most people, some individuals with certain sensitivities may need to be cautious. Like many legumes, they contain compounds that can cause gas and bloating in some people. For those with FODMAP sensitivities, dried legumes can be triggers. Starting with smaller serving sizes and ensuring proper soaking and cooking can help mitigate these issues.
Recipes for Incorporating Dried Matar
- Hearty Matar Chaat: This savory Indian street food is made with a base of tenderly cooked dried white peas, topped with chopped onions, tomatoes, tamarind chutney, and fresh coriander.
- Classic Split Pea Soup: A simple yet comforting soup made with dried split peas, vegetables, and savory seasonings. Its thick, creamy texture is perfect for a filling meal.
- Vegan Matar Curry: Dried green or white peas can be simmered in a spiced tomato-onion gravy to create a rich and protein-packed curry, served with rice or bread.
Conclusion
In conclusion, dried matar is undeniably healthy, offering a concentrated dose of essential nutrients like plant-based protein, dietary fiber, and numerous vitamins and minerals. Its versatility in the kitchen, long shelf life, and affordability make it an excellent and sustainable pantry staple. While requiring a little more preparation than fresh or frozen peas, the health benefits and culinary possibilities make the effort well worthwhile. Incorporating dried matar into a balanced diet can support digestive health, aid in weight management, and contribute to overall wellness. For further reading on the nutritional benefits of pulses like dried peas, the USA Pulses website offers a detailed resource guide.
