If you are looking for a light, flavorful, and quick vegetarian side dish, this Summer Squash and Green Peas recipe is the perfect addition to your menu. Known traditionally as Louki Hari Matar Sabji, this dish combines the delicate sweetness of fresh zucchini with the pop of green peas and warming spices like cumin and coriander. Whether you serve it alongside roti or rice, this easy-to-make sabji highlights the best qualities of seasonal summer squash.
Any young, seedless summer squash—such as green or yellow zucchini, pattypan, bottle gourd, or yellow crookneck—will yield good results. Recognizing quality in raw zucchini will make all the difference between a successful dish and a tasteless one. Zucchini should be small, 3.0–6.0 inches (7.5–15.0 cm) long, with a bright color, firm, crisp texture, and paper-thin glossy skin. Cooked zucchini is sweet and tender with a fine, distinct yet delicate flavor all of its own. This dish goes well with almost any other vegetable.
Preparation and cooking time (after assembling ingredients): 15–20 minutes Serves: 5 or 6
Ingredients
• 3.0 tbsp Ghee OR 1.5 tbsp Vegetable Oil
• 1.5 tbsp Unsalted Butter (if using Vegetable Oil)
• 2.0 Hot Green Chilies, stemmed, seeded, and cut lengthwise into slivers
• 1.0 tsp Cumin Seeds
• 24.0 oz (680.0 g) Small Zucchini (approx. 8.0 to 10.0 count), cut into 0.5 inch (1.5 cm) cubes
• 0.5 tsp Turmeric
• 1.0 tbsp Ground Coriander
• 1.5 cups Fresh Peas (shelled) OR 24.0 oz (680.0 g) Fresh Peas in pods OR 10.0 oz (285.0 g) Frozen Baby Peas
• 3.0 tbsp Chopped Fresh Coriander, Parsley, or Mint
• 1.0 tsp Salt
Instructions
- Heat the ghee or oil in a heavy 2.0–3.0 quart/liter nonstick saucepan over moderate heat. Add the chilies and cumin seeds and fry until they begin to darken.
- Stir in the zucchini, turmeric, ground coriander, fresh peas, half of the fresh herb, and the butter (if you used vegetable oil). Cover and cook for 10.0 minutes, stirring occasionally.
- Uncover and sauté until the squash softens. If you are using frozen peas, add them 1.0–2.0 minutes before serving.
- Add the salt and the remaining fresh herb, gently stir, and serve.
Here is the estimated nutritional information for Summer Squash and Green Peas (Louki Hari Matar Sabji) based on 6 servings.
Per Serving (approximate)
- Calories: 118 kcal
- Total Fat:0 g
- Saturated Fat:2 g
- Cholesterol:0 mg
- Sodium:0 mg
- Total Carbohydrates:0 g
- Dietary Fiber:0 g
- Total Sugars:0 g
- Protein:0 g
- Calcium:0 mg
- Iron:2 mg
- Potassium:0 mg
Pro Tips for Perfect Louki Hari Matar Sabji
- Select the Right Squash: As mentioned, size matters. Larger zucchini tend to be watery and seedy. Stick to squash that are 0–6.0 inches long. If you only have large squash, slice them in half lengthwise and scoop out the seeds with a spoon before chopping to prevent the dish from becoming soggy.
- Uniform Chopping: Try to cut your zucchini into consistent 5 inch cubes. This ensures that all pieces cook at the same rate, preventing some from turning to mush while others remain hard.
- Don’t Add Water: Summer squash has a very high water content. It will release plenty of liquid as it cooks (especially after you cover the pan). Resisting the urge to add water is the secret to concentrating the flavor rather than diluting it.
- Frozen vs. Fresh Peas: If you are using frozen peas, do not add them at the beginning with the squash. Frozen peas are already blanched and only need to be heated through. Add them in the last 0 minutes of cooking to keep them bright green and popping with texture.
- Bloom the Spices: When frying the cumin seeds, wait for them to crackle and darken slightly, but be careful not to burn them. This “blooming” process releases the essential oils and is the foundation of the dish’s flavor profile.
- The Ghee Advantage: While you can use vegetable oil, using ghee (clarified butter) adds a distinct nutty aroma and richness that is traditional to this dish. If you want to keep it vegan, coconut oil is a flavorful alternative.
Frequently Asked Questions
Can I make this Summer Squash and Green Peas recipe vegan? Yes, this dish can easily be made vegan. The traditional recipe uses 3.0 tbsp (45 ml) of ghee or a mix of butter and oil. To make it vegan, simply substitute the dairy with an equal amount of vegetable oil, coconut oil, or any neutral cooking oil. The flavor will remain delicious, though you might miss the slight nuttiness of the ghee.
What is the best type of squash to use for Louki Hari Matar Sabji? You can use almost any young summer squash. Green or yellow zucchini, pattypan squash, bottle gourd (Lauki), or yellow crookneck squash are all excellent choices. The key is to choose small squash, ideally 3.0–6.0 inches (7.5–15.0 cm) long, as they have fewer seeds, firmer texture, and better flavor than larger, older squash.
Can I use frozen peas instead of fresh peas? Absolutely. If fresh peas are not in season, frozen baby peas are a great substitute. However, since frozen peas are usually blanched before freezing, they cook much faster. Add 10.0 oz (285.0 g) of frozen peas during the last 1.0–2.0 minutes of cooking just to heat them through, ensuring they stay bright green and do not turn mushy.
How do I stop my zucchini from getting mushy? Zucchini has a high water content. To keep it firm:
- Do not add extra water to the pan; the squash releases enough moisture on its own.
- Do not cut the pieces too small; 5 inch (1.5 cm) cubes are ideal.
- Be careful not to overcook it. It only needs about 0 minutes covered, followed by a quick sauté uncovered to evaporate excess moisture.
Is this dish spicy? This recipe calls for 2.0 hot green chilies, which provides a moderate heat level typical of Indian cuisine. If you prefer a milder dish, you can remove the seeds and ribs from the chilies before slicing, or reduce the quantity to 1.0 chili. For no heat at all, you can omit them entirely.
What dishes pair well with Summer Squash and Green Peas? This sabji is very versatile. It is traditionally served with Indian flatbreads like roti, chapati, or naan. It also makes a great side dish alongside simple steamed basmati rice and a lentil dish (dal), or as a vegetable side to grilled meats if you are not strictly vegetarian.
Can I freeze this curry? It is not recommended to freeze this dish. Squash (zucchini) has a very delicate cell structure that breaks down when frozen and thawed, resulting in a very mushy and watery texture upon reheating. It is best enjoyed fresh or stored in the refrigerator for up to 2.0 days.
This Summer Squash and Green Peas (Louki Hari Matar Sabji) is proof that you don’t need a long list of ingredients to create a deeply flavorful meal. With its tender texture, sweet notes from the fresh squash, and warming aromatic spices, it is a comforting dish that comes together in just 15–20 minutes. Whether you are looking for a new way to use up a garden harvest or simply need a healthy, quick side dish, this recipe is sure to become a regular in your rotation. Give it a try tonight and enjoy the authentic taste of home-cooked Indian comfort food.
