Hare Matar ki Ghugni
A classic North Indian snack from Bihar and UP, this dish features fresh green peas sautéed with simple spices. It's a warm, savory, and comforting dish, perfect for breakfast or with evening tea.
For 4 servings
4 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the Tempering (Tadka)
- b.Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it's slightly smoking, then reduce the heat to medium-low. This step is important to remove the pungency of mustard oil.
- c.Add the cumin seeds and let them crackle for about 30 seconds.
- d.Add the asafoetida, followed immediately by the finely chopped onion.
- e.Sauté the onions for 3-4 minutes until they become soft and translucent.
- 2
Step 2
- a.Sauté Aromatics and Spices
- b.Add the grated ginger, minced garlic, and green chilies to the pan. Sauté for another minute until the raw aroma disappears.
- c.Add the chopped tomato and cook for 3-4 minutes, stirring occasionally, until it turns soft and mushy.
- d.Stir in the turmeric powder, coriander powder, red chili powder, and salt. Cook the spice mixture for 1-2 minutes, until the oil begins to separate from the masala.
- 3
Step 3
- a.Cook the Green Peas
- b.Add the shelled green peas to the pan. Mix well to ensure the peas are evenly coated with the masala.
- c.Pour in 1/4 cup of water, stir, and bring the mixture to a gentle simmer.
- d.Cover the pan with a lid and cook on low heat for 8-10 minutes. The peas should be tender but still retain a slight bite and their vibrant green color. Avoid overcooking.
- 4
Step 4
- a.Finish and Garnish
- b.Remove the lid. If there's any excess water, increase the heat to medium and cook for another 1-2 minutes until the ghugni reaches a semi-dry consistency.
- c.Turn off the heat. Sprinkle the garam masala and drizzle the fresh lemon juice over the top. Give it a final, gentle mix.
- d.Garnish with freshly chopped coriander leaves and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic taste, use fresh, sweet winter peas (matar). If unavailable, good quality frozen peas are a great substitute.
- 2Using mustard oil provides a traditional, pungent flavor. If you're not used to it, you can use any neutral vegetable oil.
- 3Do not overcook the peas. They should be cooked through but still have a slight bite (al dente) to maintain their texture and sweetness.
- 4A final squeeze of lemon juice is crucial as it brightens all the flavors and balances the spices.
- 5Serve hot with puffed rice (murmura), as a side with roti or paratha, or simply as a standalone tea-time snack.
Adapt it for your goals.
With Potatoes
Add one small boiled and cubed potato along with the green peas for a more filling version, known as 'Aloo Matar ki Ghugni'.
No Onion/GarlicNo Onion/Garlic
For a satvik version, omit the onion and garlic. Increase the amount of asafoetida slightly and add a pinch of grated ginger for flavor.
Spicier VersionSpicier Version
Increase the number of green chilies and add a pinch of black pepper powder along with the garam masala for extra heat.
With PaneerWith Paneer
Add 100g of small-cubed paneer in the last 2-3 minutes of cooking for a protein-rich variation.
Why this is on our healthy list.
Rich in Plant-Based Protein
Green peas are an excellent source of protein, which is essential for muscle repair, immune function, and maintaining overall body strength.
High in Dietary Fiber
The high fiber content from peas aids in healthy digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Packed with Vitamins and Minerals
This dish provides essential nutrients like Vitamin K, Vitamin C, manganese, and iron, which support bone health, boost immunity, and improve energy levels.
Frequently asked questions
One serving of Hare Matar ki Ghugni contains approximately 190-210 calories, making it a relatively light and healthy snack or side dish. The exact count can vary based on the type and amount of oil used.