How many calories does one serving of Vatana Muthia Nu Shaak have?

One serving of Vatana Muthia Nu Shaak gives 296 calories. Out of which carbohydrates comprise 96 calories, proteins account for 29 calories and remaining calories come from fat which is 172 calories.  One serving of Vatana Muthia Nu Shaak provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Vatana Muthia Nu Shaak recipe serves 4.

296 calories for 1 serving of Vatana Muthia Nu Shaak ( Gujarati Recipe), Cholesterol 0 mg, Carbohydrates 23.9g, Protein 7.4g, Fat 19.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Vatana Muthia Nu Shaak ( Gujarati Recipe).

See vatana muthia nu shaak recipe | matar muthia ki sabzi | Gujarati shaak | with 61 amazing images.

vatana muthia nu shaak recipe | matar muthia ki sabzi | Gujarati shaak is a traditional Gujarati shaak. Learn how to make matar muthia ki sabzi.

To make vatana muthia nu shaak, heat the oil in a non-stick kadhai and add the mustard seeds. When the seeds crackle, add the asafoetida and soda bi-carb and sauté on a medium flame for 15 seconds. Add 1 cup of water and the green peas, mix well and cook on a slow flame for 5 minutes. Just before serving, add the prepared palak methi na muthias, sugar and coconut-coriander masala, toss gently and simmer for 10 minutes or till the peas are cooked, while stirring occasionally. Serve immediately garnished with coriander.

Green peas simmered with spinach and fenugreek muthias in a sauce thickened with grated coconut and fresh coriander… does it surprise you? But, matar muthia ki sabzi tastes even better than it sounds.

This Gujarati shaak is a traditional fare, often enjoyed for Sunday lunch with rotli, kadhi and rice. What is more, kids love any dish that has green peas in it, so this is a good way to stuff some nutritious food into them!

Tips for vatana muthia nu shaak. 1. It is very important to sprinkle salt on fenugreek leaves and spinach leaves and squeeze out all the water, so the dough of the muthia doesn’t become sticky. 2. Use freshly grated coconut for best flavour. 3. This coconut masala can also be used to stuff veggies like potato, onion and brinjal to make oondhiyu. 4. You can make the muthia in advance, but make the sabzi just before serving.

Is Vatana Muthia Nu Shaak healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas. 

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem ?

Sugar  (castor sugar ): Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Can diabetics, heart patients and over weight individuals have Vatana Muthia Nu Shaak?

No, as fat levels are high with too much oil used. 

Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours.

Can healthy individuals have Vatana Muthia Nu Shaak?

Yes.

Here are some Healthy Indian snack options.

You can have Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal Tikki, Baked methi muthia recipe,  Zunka recipe, Mag Ni Dal Na Dhokla , moong dal dhokla recipe,  bajra carrot onion uttapam recipe , baked palak jowar murukku, mini jowar pancakes, oats upma, baked sev , baked whole wheat puris, paneer pudina tikki or buckwheat pancake as one healthy recipe option. 

baked methi muthia recipe | healthy baked muthiya | baked fenugreek dumplings |