So people, today let’s first learn to cook the delicious matar makhana and then we will talk about how this gravy recipe is nutritious and benefits your health. 
Here’s what you need to prepare this great dish.
Ingredients:
- Makhana: 1.5 cup
- Green peas: 1 cup
- Onion: 2 chopped
- Tomatoes: 2 chopped
- Green chillies: 3 chopped
- Ginger: 1 chopped
- Cashew: 10-12
- Kishmish: 15-20
- Cream or malayi: ½ cup
- Green coriander: to garnish
- Turmeric: ½ tsp
- Red chilly powder: 1 teaspoon
- Coriander powder: 1 tablespoon
- Degi mirch: ½ teaspoon
- Jeera: ½ teaspoon
- Tej patta: 2
- Green cardamom: 2
- Black cardamom: 1
- Cloves: 4-5
- Black pepper: 7-8
- Kassoori methi: 1 tablespoon
- Salt: to taste
Method of Preparation
- Heat 1 tablespoon of oil in a kadahi and roast makhanas on low heat till crisp. Take oil and keep aside.
- Heat 1 tablespoon oil and fry kaju on low heat just for a few seconds. Keep aside.
- In the same oil add tej patta, cloves, black pepper, green and black cardamom and jeera.
- As it sputters, add onion. Fry till light brown and translucent.
- Add tomatoes, green chilly and ginger. Stir and add a little salt.
Mix well, add about ¼ cup water and cook covered for 3-4 minutes (Till tomatoes become mushy). - Let the mixture cool and then grind it in a mixer grinder till it turns very fine.
- Add some water while grinding the mixture if required.
- Heat 1 tablespoon of oil again and add all powdered spices.
- Mix well and fry for 5-10 seconds on low heat and to this, add the ground mixture.
- Fry with continuous stirring till oil surfaces.
- Add green peas and cook covered till the peas are tender.
- To quicken the process, this step may be done in a pressure cooker by adding a cup of boiling water. Just one whistle is usually enough.
- Add 1 cup of makhanas and crush the remaining ones coarsely.
Cook covered for two mins and then add the crushed makhanas also- to thicken the gravy. - Adjust the gravy consistency by adding more boiling water if required.
- Add kasuri methi kaju and kishmish.
- Simmer for 2 minutes. Now garnish with cream or beaten malayi and green coriander.
How is This Gravy so Healthy?
So let us pick up each ingredient that we used in this recipe and analyze how it benefits our health.
Makhana: Strengthens bones
Makhanas are rich in calcium and trace minerals, but at the same time they are very low in calories. This ensures the fulfilment of calcium needs of the body.
Role of Calcium in Human Body
- Bone Health: Calcium is a major component of bones and teeth.
- Muscle Contractions: All muscles are required to contract and relax alternately for making any movement. This holds true for the heart muscles too, which repeatedly contract and relax to keep the heart beating. And calcium helps regulate these alternate contractions and relaxations.
- Blood Clotting Cascade: In a healthy person, blood must clot within 4 to 5 minutes in case of any injury. This prevents major blood losses. And calcium is a necessity in this process of blood clotting.
- Nerve Signals Conduction: The brain is the master of the whole body and the nervous system acts as its messenger to different parts of the body. Nerves conduct the messages to and fro from different parts of the body and orders or responses from the brain to different parts of the body. That is how every action is controlled by the brain. But it is calcium which must be present in ample amount to enable these nerves conduct the messages in both directions effortlessly.
- Hormones: Calcium acts as a catalyst in releasing many hormones and other chemicals in the body.
Peas: Muscle Building, Immunity and Energy Storehouse
Peas are rich in magnesium; They are sources of some amounts of carbohydrates and proteins and also contain good amount of vitamins
Role of Magnesium in Human Body
- Heart Health: Magnesium has an important role to play in maintaining a regular rhythm of the heart.
- Nerve Functioning: Magnesium supports calcium in aiding proper functioning of the nerves.
- Stronger Teeth: Magnesium is present in good amounts alongside calcium in the teeth thus helping it strengthen them.
- Muscle Health: Magnesium is present alongside calcium in the muscles supporting it in regulating the alternate contraction and relaxation of the muscles.
Ginger: Awesome Medicinal Value and an Amazing appetizer
Ginger provides many trace minerals and vitamins and is also a known appetizer which means that it stimulates saliva and bile production- while production of saliva is in itself a stimulator of appetite, bile aids in fat digestion. Ginger is traditionally used to reduce flatulence, cholesterol and muscular pain and has been found to stabilize blood sugar.
Role of Minerals in Human Body
- Regulating Body Fluids: Minerals help regulate the osmotic balance (fluid inside and outside the cells) of the body by maintaining the flow of the fluid in and out of the cells.
- Formation of Hormones and Enzymes: Minerals are an important constituent of all the hormones and enzymes (alongside proteins) which carry out important bodily processes.
- Maintenance of Blood Pressure: Minerals play a significant role in maintaining the blood pressure by regulating the osmotic balance between the blood and other bodily fluids.
Cashew Nuts: Blood Health
Cashew nuts are a storehouse of trace elements like Magnesium, Phosphorus, Copper, Manganese, Zinc and Iron. Additionally, cashews also provide good amounts of fats, proteins, vitamin K and vitamin B6. A bonus- They are high in calories and thus may be referred to as ‘Bombs of Energy’.
Role of Vitamin K in Human Body
- Blood Clotting: Vitamin K is a major factor necessary for the blood clotting cascade to effectively function in the body. This implies that vitamin K prevents major blood losses by aiding the blood clotting processes.
- Bone Health: Vitamin K prevents osteoporosis. Therefore it is an important nutrient for maintaining bone health and preventing fractures.
Role of Vitamin B6 in Human Body
- Skin Health: Vitamin B6, also called Pyridoxine, helps in the development and maintenance of the cells of the skin (an organ that suffers direct blows of the harsh environment outside the body)
- Strengthens Immunity: Pyridoxine has a role to play in the formation of antibodies; Antibodies are the fighters of the human body and come into picture whenever we catch an infection or suffer an external attack from the pathogens in the external environment.
- Brain Development: Vitamin B6 is important for the development and functioning of the brain cells.
Kishmish: The Antioxidant House
Kishmish is an amazing source of instant energy, and is rich in antioxidants, vitamin K, vitamin C, Vitamin E and Vitamin B complex. Besides, it has been found to prevent osteoporosis.
Role of Antioxidants in Human Body
- Preventing Damage from Free Radicals: Antioxidants neutralize free radicals and prevent the damage that they cause to the cells of the body. Thus, they may have a role to play in preventing cancer.
- Preventing Oxidative Stress: Oxidative stress is an element that is known to play a role in the development of chronic conditions like heart disease. Antioxidants prevent oxidative stress thus protecting the body from such chronic ailments.
Turmeric: The Anti-inflammatory Agent
Turmeric (Haldi) is well-known for its medicinal values. Turmeric is rich in antioxidants, improves heart health, and is traditionally used in different cases in varied forms for its anti-inflammatory properties. Turmeric has also been traditionally used in cases of Alzheimer’s disease and cancer.
Jeera: The Digestion Booster
Jeera is rich in minerals and vitamins. A Bonus- It helps in digestion.
Tej patta and Cloves: The Infection Inhibitors
Tej Patta or more popularly called Bay Leaf has phenomenal antifungal and anti bacterial properties. It stimulates digestion, and increases urine output, thereby preventing many infections.
Cloves, often used traditionally for managing toothaches, sore throat and bad breath, are rich sources of antioxidants and impedes bacterial growth in the mouth.
Green cardamom and Black Pepper- The Inventory of Volatile Oils
Green cardamom controls the heart rate, and being rich in volatile oils, it adds on flavour to the food and makes it palatable.
Black pepper enhances digestion, promotes weight loss; It is also used as a cold-cough reliever, and has bactericidal properties. Besides, the volatile oils in black pepper make it a lovely flavouring agent!
Black cardamom: The Shield From Ulceration
Black cardamom is another flavouring agent but on the other hand, it is known to aid digestion, prevent ulcers and has been used traditionally to treat chronic coughs and vomiting.
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