Introduction
If you’re craving a warm, wholesome, and flavour‑packed meal, look no further than Punjabi Keema Matar. This dish blends minced meat with vibrant spices and garden peas to create a satisfying, nutrient‑rich comfort meal. Perfect for UK homes aiming for hearty yet healthy meat recipes, this version features lean mutton or lamb, herbs, and an aromatic spice mix that elevates everyday cooking to culinary bliss. Ready to transform your dinner game? Let’s dive in!
Why It Counts as Healthy Meat
- Lean protein: Uses top-quality minced mutton or lamb to deliver essential amino acids.
- Controlled fats: Cooked in just ¼ cup oil, keeping saturated fat in check.
- Veggie boost: Peas add fibre, vitamins, and a touch of sweetness.
- No heavy creams or butter: Avoids unnecessary calories and saturated fats.
- Balanced nutrition: With proteins, fats, fibre, and complex carbohydrates, it’s ideal for balanced meals and meal prep.
Ingredients & Quantities (Serves 4)
For the Keema
- 500 g lean minced mutton or lamb
- 1 large onion, finely chopped
- 2 tomatoes, finely chopped
- 2 green chilies, finely chopped
- 1 tbsp ginger‑garlic paste
- ½ cup peas (fresh or frozen)
- ¼ cup cooking oil (olive or sunflower)
- 1 tsp cumin seeds
- 1 tsp coriander powder
- ½ tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp garam masala
- Salt to taste
- Fresh coriander, chopped (garnish)
Nutritional Counts (Per 200g Serving)
- Calories: 380 kcal
- Protein: 28 g
- Fat: 24 g (Saturated: 8 g)
- Carbohydrates: 16 g
- Fibre: 4 g
- Sugar: 5 g
- Sodium: 480 mg
Thanks to lean meat, nutritional peas, and moderate oil, this dish qualifies as healthy meat—it gives you nutrition without excess calories.
Culinary Process
1. Sauté the Aromatics
Heat ¼ cup cooking oil in a heavy pan. Once hot, add 1 tsp cumin seeds. When they splutter, stir in 1 large onion and the 2 green chilies. Cook until the onions turn golden and soft.
2. Build the Spicy Base
Add 1 tbsp ginger-garlic paste and stir until fragrant (about 1 minute). Then, sprinkle in 1 tsp coriander powder, ½ tsp turmeric, 1 tsp red chili, and salt. Sauté gently for another minute to release the spice aromas.
3. Add Tomatoes & Peas
Mix in 2 chopped tomatoes, cooking until they soften and the oil begins to separate. Stir in ½ cup peas to bring freshness and sweetness to the base—key to making this a healthy meat dish.
4. Introduce the Minced Meat
Add 500g minced mutton or lamb, breaking it up with your spoon. Cook on medium-high heat until browned and any moisture evaporates, about 8–10 minutes.
5. Simmer to Perfection
Pour in 1 cup of water, stir, cover, and simmer on low heat for 10–12 minutes. This helps the flavours meld beautifully and makes the keema tender. Adjust gravy consistency—add more water if desired.
6. Garam Masala Finale
Uncover and sprinkle 1 tsp garam masala. Stir well to coat—and save some for topping. Garnish with chopped coriander for that final burst of fragrance.
Why It Works for UK Kitchens
- Easy to source ingredients (minced meat, peas, onions, spices) available at Tesco, Sainsbury’s, Asda
- Family-friendly food—kids love it in sandwiches, wraps, or with fluffy rice
- Batch-cooking champions—freezes well for future lunches or dinners
- Adaptable—less spicy for midweek or louder heat for weekend feasts
- Meets current trends: interest in healthy meat meals featuring balanced macros and wholesome ingredients
Serving Suggestions
Serve Keema Matar on:
- Hot rotis or naan
- Steamed basmati rice
- Wholegrain pitta wraps with lettuce, yogurt dip, and chopped cucumber
- Layered in meal-prep bowls with salad and avocado on the side
A dollop of Greek yogurt or raita adds creaminess without sacrificing nutrition.
Health Benefits of Key Ingredients
- Lean minced meat supplies high-quality protein to support muscle repair.
- Green peas bring fibre, vitamins A and C, and protein for a well-rounded dish.
- Spices (turmeric, cumin, coriander) are anti-inflammatory and support digestion.
- Onions & garlic add antioxidant power and flavour depth.
- Fresh coriander offers vitamin K and a mild, fresh finish to balance spices.
Together, they create a dish that fits within a healthy meat approach—rich in protein, flavour, and balance.
Variation Ideas
- Veggie-boost: Add diced carrots or spinach with peas.
- Protein twist: Swap lamb for lean beef or turkey mince.
- One-pan wonder: Fry tomatoes and spices, then add rice—cover to cook for a keema pulao.
- Keto-kick: Skip peas and serve atop cauliflower rice for a low-carb version.
- Meal-prep: Portion into containers with salad, rice, and yogurt for balanced lunches.
Storage & Reheating
- Fridge: Keeps fresh for up to 3 days in airtight containers.
- Freezer: Cools, portion into meal bags, and freeze for up to 2 months.
- Reheating: Gently warm on the stovetop or microwave with a dash of water to retain moisture.
Final Thoughts
Punjabi Keema Matar is a recipe that delivers comfort and nutrition in one robust plate. It proves that healthy meat can also be flavourful, adaptable, and family-loved. The combination of hearty lamb, wholesome peas, and aromatic spices offers a COMPLETE meal that’s perfect for UK cooks who value taste and nutrition. Ideal for weekday dinners, weekend gatherings, or simple meal prep, it’s a stay-all-day favourite.
Embrace the aroma, share the warmth, and celebrate the nourishing joys of Culinary Comfort with every spoonful. Let Punjabi Keema Matar become a staple in your healthy cooking repertoire—simple, vibrant, and ever so satisfying.