Fresh Peas
Pisum sativum · Also known as Haree matar, Green peas, Matar, Garden peas
Fresh peas (हरी मटर, haree matar) are small, tender green spheres packed inside crisp pods - a spring vegetable prized across Indian kitchens for their natural sweetness and delicate texture. Eaten fresh or lightly cooked in curries, pulaos, and vegetable medleys, they bring a br...
Nutrition per 100 g
Mean values ± IFCT published SD (edible portion).
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Classification
About Fresh Peas
What it is
Fresh peas (हरी मटर, haree matar) are small, round green legume seeds enclosed in elongated, slightly curved pods. When shelled, the individual peas are tender, sweet, and bright green - a hallmark of spring and early summer in Indian markets. They are eaten whole, cooked until just tender, and are a staple across North Indian curries, South Indian kootu, and festive rice dishes. (IFCT 2017, Ref #D061)
Use in Indian Kitchen
Fresh peas shine in matar paneer (a creamy North Indian favourite), vegetable biryani, and simple tadka-based curries where they absorb the warmth of cumin, coriander, and ginger. In South India, they feature in kootu and sambar alongside other vegetables and lentils. Peas are also tossed into pulaos, mixed vegetable sabzi, and even stuffed into parathas with spiced potato. A practical tip: add peas towards the end of cooking to keep them tender and bright green - overcooking turns them dull and mushy. In the North, they pair beautifully with paneer and cream; in the South, with coconut and lentils.
Key Nutrients
Fresh peas are a good source of plant-based protein, dietary fibre, and vitamin C. They also contain folate, vitamin K, and manganese. According to IFCT 2017, peas contribute meaningful amounts of carbohydrates and are relatively low in fat, making them a nutritious addition to vegetarian meals.
Health Benefits (Evidence-based)
- High in dietary fibre, which may support digestive health and regular bowel function.
- Good plant-based protein source, useful for vegetarian and vegan diets.
- Rich in vitamin C, linked to immune support and collagen formation.
- Contain polyphenols and antioxidants that may help reduce inflammation.
- Folate content supports cell division and may be beneficial during pregnancy.
- Low glycaemic index, which may help maintain steady blood sugar levels.
Culinary Uses (Vegetarian)
- Matar paneer - creamy curry with paneer cheese and peas.
- Vegetable biryani and pulao - mixed into fragrant rice dishes.
- Kootu and sambar - South Indian lentil and vegetable preparations.
- Pea and potato paratha filling - spiced and stuffed flatbread.
- Simple tadka sabzi - tempered with cumin, mustard seeds, and curry leaves.
- Mixed vegetable curry - combined with carrots, beans, and potatoes.
- Pea soup or puree - blended into creamy preparations with ginger and spices.
Caution
- Peas contain purines; those with gout or uric acid concerns should consume in moderation.
- Raw peas may be harder to digest for some; cooking softens them and improves digestibility.
- Frozen peas are a convenient alternative when fresh are out of season, with similar nutritional value.
References
- Indian Council of Medical Research - National Institute of Nutrition (ICMR-NIN). Indian Food Composition Tables (IFCT 2017). Reference #D061 - Other Vegetables category.
- Vaya, S. & Mahmood, S. S. (2006). Nutritional and health benefits of chickpea (Cicer arietinum L.): A review. Journal of the Science of Food and Agriculture, 86(7), 1160-1168. [General legume and pulse nutrition reference]
Health Benefits
- Provides Energy
- Supports Digestion
- Boosts Immunity
- Heart Health Support
- Supports Muscle Health
Sourcing & Storage
Storage
Store fresh peas in their pods in the refrigerator's vegetable drawer, ideally in a perforated plastic bag or breathable container to allow air circulation. Keep them away from ethylene-producing fruits like apples and bananas. In warm Indian climates, use the coldest part of your fridge (usually the back of the lower shelf). Shelled peas should be stored in an airtight container and used within 1-2 days for best quality.
Shelf Life
Fresh peas in their pods will keep for 3-5 days in the refrigerator when stored properly. Once shelled, use within 1-2 days. For longer storage, blanch and freeze shelled peas in airtight containers or freezer bags for up to 3 months; thaw before cooking or add directly to hot curries.
Check Before You Buy
Choose pods that are bright green, firm, and slightly plump - a sign of tender, sweet peas inside. Avoid yellowing, wilted, or papery pods, which indicate age and starch conversion. Gently squeeze a pod; it should feel full and crisp, not limp. At the mandi or kirana, buy peas in season (spring and early summer) for best flavour and price. Avoid pre-shelled peas that have been sitting exposed, as they lose sweetness and moisture quickly.
In Ayurveda
In Ayurveda, fresh peas are considered light (laghu), easy to digest, and beneficial for balancing Vata dosha. The sweet (madhura) taste and cooling nature make them suitable for spring consumption. Traditionally, fresh peas have been used in Indian households to nourish the body during the season when they are harvested, supporting overall wellness and digestion.
