Spicy Matar is a beloved North Indian street snack made from simmered dried white peas seasoned with bold, aromatic spices. It is commonly enjoyed as a comforting evening snack, often topped with crunchy onions and tangy chutneys.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Dried white peas (379 g)
- 6 cups Water (1.42 kg)
- 0.5 tsp Turmeric powder (1.2 g)
- Salt, to taste
- 2 tbsp Vegetable oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 1 inch Ginger (15 g)
- 2 pieces Green chili (10 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 0.5 tsp Garam masala (1.2 g)
- 0.5 handful Fresh Coriander (14 g)
- Ingredients in total: 1.87 kg
- Weight lost in cooking: 1.07 kg (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Soak the dried white peas in water overnight, then drain and rinse them well.
- Place the soaked peas into a pressure cooker with 6 cups of water, turmeric, and a pinch of salt; cook for 3 to 4 whistles until the peas are soft and tender.
- Heat the oil in a large pan over medium heat and add the cumin seeds, letting them sizzle and turn golden brown.
- Add finely grated ginger and finely chopped green chillies to the pan, sautéing for one minute until the raw smell dissipates.
- Stir in the coriander powder, red chilli powder, and garam masala, cooking for 30 seconds to toast the spices.
- Pour the cooked peas and their remaining liquid into the pan, stirring well to combine with the spice base.
- Simmer the mixture over medium-low heat for 10 minutes until the gravy thickens slightly and the peas are fully infused with flavor.
- Serve hot in bowls, garnished with freshly chopped coriander leaves and a squeeze of lemon juice if desired.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 394 kcal | 197 kcal |
| Protein | 23.7 g | 11.9 g |
| Water | 105 mL | 52.7 mL |
| Sodium | 25.8 mg | 12.9 mg |
| Total Carbohydrates | 59 g | 29.5 g |
| Total Fat | 8.49 g | 4.25 g |
| Sugar | 6.89 g | 3.45 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 8.56 mg | 4.28 mg |
| Calcium | 167 mg | 83.5 mg |
| Magnesium | 174 mg | 87.1 mg |
| Potassium | 1,401 mg | 700 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 399 mg | 200 mg |
| Zinc | 3.38 mg | 1.69 mg |
| Chloride | 14.4 mg | 7.2 mg |
| Selenium | 7.86 mcg | 3.93 mcg |
| Copper | 0.86 mg | 0.43 mg |
| Fluoride | 0 mg | 0 mg |
| Manganese | 1.28 mg | 0.64 mg |
| Molybdenum | 0.033 mcg | 0.017 mcg |
| Chromium | 0.042 mcg | 0.021 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.18 g | 0.59 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.88 g | 1.44 g |
| Omega-3 Fatty Acids | 0.23 g | 0.12 g |
| Polyunsaturated Fat | 4.4 g | 2.2 g |
| Omega-6 Fatty Acids | 4.16 g | 2.08 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.083 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.16 g | 1.08 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 15.4 g | 7.71 g |
| Soluble Fiber | 4.35 g | 2.17 g |
| Insoluble Fiber | 13.4 g | 6.7 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 5.05 mg | 2.53 mg |
| Folate (B9) | 263 mcg | 132 mcg |
| Niacin (B3) | 2.54 mg | 1.27 mg |
| Vitamin A | 17.6 mcg RAE | 8.78 mcg RAE |
| Thiamin (B1) | 0.58 mg | 0.29 mg |
| Vitamin B6 | 0.42 mg | 0.21 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Pantothenic Acid (B5) | 1.47 mg | 0.73 mg |
| Vitamin E | 1.33 mg | 0.66 mg |
| Vitamin K | 17.9 mcg | 8.95 mcg |
| Biotin (B7) | 14.2 mcg | 7.1 mcg |
| Beta-Carotene | 229 mcg | 114 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 92.1 mg | 46.1 mg |
| Leucine | 1,488 mg | 744 mg |
| Lysine | 1,621 mg | 810 mg |
| Polyphenols | 201 mg | 100 mg |
| Methionine | 234 mg | 117 mg |
| Oxalates | 42.8 mg | 21.4 mg |
| Threonine | 880 mg | 440 mg |
| Tryptophan | 224 mg | 112 mg |
| Valine | 1,112 mg | 556 mg |
| Flavonoids | 55.1 mg | 27.5 mg |
| Histidine | 660 mg | 330 mg |
| Lutein / Zeaxanthin | 0.52 mg | 0.26 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,140 mg | 570 mg |
| Purines | 126 mg | 63 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 928 mg | 464 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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