Peas (matar / مٹر) retail markets aur grocery shops mein aam tor par pods/loose selled fresh green peas ya shelled peas ke form mein miltay hain. Fresh green peas pods ka wazan aam tor par ~200 g–500 g per bunch hota hai jab aap pods ke sath khareedte hain, aur shelled peas (beans nikaal kar) mein ~250 g–500 g packs bohat common hotay hain. Per piece green peas pods chhote round bright green seeds rakhtay hain jo sabzi, soups aur rice dishes mein use hotay hain. Peas naturally crisp, sweet aur tender hotay hain — ye small round legumes har age group aur recipe ke liye fit hotay hain.

Peas (Pisum sativum) ek starchy vegetable/legume hai jo raw form mein juicy aur slightly sweet hota hai, aur cooking ke baad texture soft aur flavour mild ho jata hai. Is liye ye sabziyan, pulao, daal chawal, soups, stews aur mixed sabziyon mein bohat commonly use hotay hain.

Cooking / Serving Tips:

Preparation :
Peas pods ko shell kar ke seeds nikal lein; fresh peas ko wash karke direct cooking mein use kiya ja sakta hai. Frozen peas ko straight pan mein add kar ke cook karein.

Pakistani & Asian Cooking Use :
Pakistani kitchens mein mutton pulao mein mix peas, matar paneer, peas masala, peas pulao, daal chawal aur sabziyon mein peas ka use bohat popular hai. Masalon, ginger-garlic aur tomatoes ke sath peas dish ka flavour aur texture dono enhance hotay hain.

Boil / Steam / Stir-Fry :
Peas ko boil ya steam karke roast/stir-fry vegetables mein add karna healthy aur tasty option hai; gently cook karein taake natural sweetness aur color barqarar rahe.

Salad / Rice / Soups:
Boiled peas ko salads, fried rice, soups ya stews mein bhi add kiya ja sakta hai — lemon, salt aur pepper ke sath mix karke simple salad bhi banaya ja sakta hai.

Storage Tips :
Fresh peas pods ko fridge ke crisper drawer mein perforated bag mein rakh kar 2–3 din tak fresh rakha ja sakta hai. Shelled peas ko airtight container mein fridge mein rakhein aur jaldi use karein; frozen peas ko freezer mein store karna best hota hai.

Health Benefits & Diet Use:

Digestive Support :
Peas fiber aur protein se rich hotay hain jo digestion ko support karte hain aur gut health ko behtar bananay mein madad detay hain.

Protein & Energy Support :
Peas mein plant-based protein hoti hai jo body ko energy dene aur muscle function ko support karne mein help karti hai — 100 g peas mein takriban ~5 g protein hoti hai jo other vegetables ke muqable mein acha source mana jata hai.

Blood Sugar & Weight Support :
Peas ka low glycemic index aur fiber content blood sugar levels ko stable rakhne mein help karte hain, jisse weight management aur diabetes ke sath balanced diet plans mein fit hotay hain.

Immune & Antioxidant Support :
Peas vitamin C, vitamin K aur antioxidants se rich hotay hain jo immune system ko strong banate hain aur cells ko free-radical damage se protect karte hain.

Heart & Bone Support :
Potassium, folate aur magnesium jaise minerals peas mein paye jate hain jo heart health aur bone strength ko support karte hain — fiber aur phytonutrients heart disease risk ko kam rakhne mein madadgar hotay hain.

Who Can Use :
Zyada tar log peas cooked form mein apni diet mein include kar sakte hain — yeh bachon se le kar adults tak sab ke liye generally suitable hotay hain.

Who Should Avoid or Limit :
Kuch logon ko legumes se gas ya bloating ka masla ho sakta hai; sensitive digestion walay log portion control karein ya light cooked form prefer karein.

Diet Plan Use :
Peas soups, salads, stir-fries, curries aur rice dishes mein include karke balanced aur nutrient-dense meals banaye ja sakte hain — heavy creamy sauces ko limit rakhein.

Nutritional Value:

Peas are low in calories yet packed with dietary fiber, plant protein, vitamins (C, K, A) aur essential minerals like potassium, magnesium aur folate. Yeh nutrient profile digestion, immunity, heart health aur overall wellness ko support karta hai.

Nutritional Information (Approx per 100g):

• Calories: approx 84 kcal

• Protein: ~5.4 g

• Carbohydrates: ~14–16 g

• Dietary Fiber: ~5–6 g

• Fat: ~0.2–0.3 g

• Vitamin C: present in good amount

• Vitamin K: present

• Potassium: moderate amount

• Iron: present