Winter Special Talkha

Winter Special Talkha

Talkha is one of my favorite Indian dishes to make, and I enjoy green peas on a lazy winter weekend for brunch. It also makes a great afternoon snack with a cup of ginger tea or coffee. This super healthy and delicious dish can be made within 20-25 minutes. Green peas pair up well with fresh garlic.


One whole garlic (med size)

Green chilies two med size 

 frozen green peas 2 lbs. pkg 

One small red or white potato 

One teaspoon salt 

2 Tablespoon green chutney (from our database) -Optional 

One tablespoon olive oil


Peel and chop whole garlic. Keep it on a side to allow the enzymes to work and create health-promoting beneficial compound allicin. It Is essential to keep minced garlic for about 10 minutes before cooking as it allows for the enzymes in the garlic to produce a compound called allicin which has many beneficial properties.  

Wash and cut green chilies. Wash and cut the potato into small bite-size pieces, then rinse potatoes under tap water in a colander to get rid of extra starch (Peel the potato if preferred). Put oil into a medium pan over med heat. Then add the chopped garlic, green chili, and the potatoes and sauté for about 3 minutes. Cover if needed to cook potatoes halfway. Rinse frozen peas in a colander, then add to the pan. Mix well and cook for 5-10 minutes, covered in low heat until done. Add green chutney to enhance taste, aroma, and nutrition (It is optional if you don’t have this chutney ready and available.

Click at the link below to print the full Talkha recipe card along with the nutrition! 

NutriPledge Food Rating and Therapeutic Health Benefits of Indian Talkha:

This food is rated as a yellow dot, healthy balance in our food rating system due to following healthy qualities that are known to promote positive health and wellbeing if consumed as a part of a healthy diet.

  • Moderate in calories per serving
  • A healthy balance of fat, carbohydrates, protein (14 grams), and dietary fiber 
  • A healthy balance of sodium
  • Contains zero trans fat and no added sugars 
  • Great source of iron (4 mg; 20% of daily value) 
  • Great source of potassium (609 mg; 15% of daily value) 
  • Excellent source of Vitamin C (97% of daily value) 
  • No food additives, artificial flavor or color

 Along with all the balanced micronutrients, this dish will also meet 80% of the daily vegetable intake of MyPlate. It also provides 14 grams of plant-based protein and 12 grams of dietary fiber per serving. A diet rich in dietary fiber is essential for keeping the digestive system healthy and reducing the risk of heart problems, diabetes, and obesity. This dish also provides about 97% of the daily value of Vitamin C (*If chutney is used). Vitamin C is known to boost our immune system along with many other health benefits. This recipe uses lots of garlic. Garlic lovers reap lots of health benefits from this medicinal plant, like combating common colds, reducing blood pressure, improving cholesterol levels, improving heart health, and much more. 

Dietitian Nutritionist Note and Recommendations:

This delicious Talkha recipe brings not only something different and exciting to your table, but it is also full of healthy, natural green color balanced food. Please note that this recipe provides about 12 grams of fiber (~ 42% of daily needs) per serving. A diet rich in fiber is essential for keeping the digestive system healthy and reducing the risk of heart problems, diabetes, and obesity. However, eating an extremely high fiber diet can cause uncomfortable gastrointestinal distress and related side effects. The optimal amount of fiber varies based on an individual’s age, gender, and health conditions. Our Food Coach recommends 1.4 – 5 grams of fiber per 100-125 calories on a generally healthy diet. So please consult your health care provider for your daily fiber needs and visit our Medical Nutrition Therapy service for the nutrition plan that is right for you!

Disclaimer: Please note that this page is not medical advice. This can be only used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider before following any diet plan to ensure your personal medical and nutritional needs. Thank you!

Credit and attribution:  

This content is created by Joseph Oliva, and Mackenzie Merriman, Dietetic Student Interns

The recipe is prepared, and the blog post content is reviewed by Shraddha Chaubey, MS, RDN, CDN/LDN