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Gajar matar (pan-fried carrots and peas)

Gajar Matar is a traditional dish from northern India, originating from home kitchens where seasonal carrots and peas were combined. Originally a humble winter dish, it was later refined with aromatic spices and adopted by the Mughal royal courts.
Today appreciated worldwide as a representation of healthy Indian vegetarian cooking, it symbolizes the wisdom of making the most of seasonal produce. More than a simple recipe, Gajar Matar embodies the Indian culinary philosophy of finding the perfect balance between nutrition, flavor and aesthetics, creating dishes that nourish both body and spirit.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 people
Course: Plato Principal
Cuisine: India
Ingredients Equipment Method Notes

Ingredients
  

  • 4 carrots thick
  • 2 packets fresh or frozen peas
  • 1 tablespoon olive oil
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric
  • 2 teaspoons grated fresh ginger
  • salt
  • ½ teaspoon red chili powder optional

Equipment

  • 1 knife
  • 1 cutting board
  • 1 pan
  • 1 wooden spatula

Method
 

  1. Peel and dice the carrots, and shell the peas if using fresh ones
  2. In a pan, heat the olive oil and toast the cumin seeds for a few minutes.
  3. Add the carrots and peas, along with the turmeric.
  4. Salt, cover and let simmer over medium heat for 10-12 minutes.
  5. To finish, add the ginger and red chili (to taste). Then mix everything together, remove from heat and serve.

Notes

Nutritional values (per average serving)

  • Carbohydrates: 12g (of which 4g dietary fiber and 5g natural sugars from the carrot).
  • Protein: 3.5g (mainly from the peas).
  • Fat: 4g (if made with a moderate amount of vegetable oil).
  • Calories: 95 kcal.
  • Nutrients: Rich in fiber and plant protein thanks to the peas.
  • Glycemic index: Moderate, ideal for long-lasting energy.

The chef's trick

To bring out the flavors, don't boil the vegetables. Sauté them dry with the spices (turmeric, cumin, ginger) before adding just a little water. This allows the carrots to caramelize slightly while the peas stay crisp and vibrantly green.

Benefits

  • Digestion: The fiber in both vegetables promotes healthy digestive transit.
  • Antioxidant: The spices used (mainly turmeric and ginger) help fight inflammation.

Benefits according to Chinese Medicine

  • Tonifying the Spleen: Carrot is considered a neutral-natured, sweet-tasting food that strengthens the energy of the Spleen and Stomach, aiding digestion.
  • Harmonizing the Liver: Peas help regulate the Liver's Qi (energy) and have a mildly diuretic action.
  • Balance: This dish is ideal for "nourishing the blood" and improving overall energy circulation during seasonal transitions.