Matar Mushroom is a hearty and flavorful North Indian curry made with tender mushrooms and green peas simmered in a spiced onion-tomato gravy. This healthy, low-calorie dish is perfect for a quick weeknight dinner and pairs beautifully with roti, naan, or rice.
Health Benefits:
- Low in Calories: Mushrooms and peas provide a low-calorie, nutrient-dense option.
- Rich in Fiber: Peas contribute dietary fiber, aiding digestion.
- Antioxidant-Rich: Mushrooms are a great source of antioxidants, boosting overall health.
- Immune Boosting: Ginger and garlic help boost immunity and have anti-inflammatory properties.
Nutritional Highlights:
- High in Protein (from peas and mushrooms)
- Rich in Antioxidants (mushrooms)
- Low in Calories
- Gluten-Free
- Rich in Fiber
Nutritional Information (Per Serving):
- Calories: 180
- Protein: 6g
- Fat: 8g
- Carbohydrates: 22g
- Fiber: 4g
- Vitamin C: 15% of daily value
- Iron: 10% of daily value
Ingredients:
- Mushrooms: 200 grams, cleaned and sliced
- Green Peas (Matar): 1 cup (fresh or frozen)
- Onions: 1 large, finely chopped
- Tomatoes: 2 medium, finely chopped or pureed
- Green Chilies: 1-2, slit
- Ginger-Garlic Paste: 1 tbsp
- Cumin Seeds: 1/2 tsp
- Turmeric Powder: 1/2 tsp
- Red Chili Powder: 1/2 tsp (adjust to taste)
- Coriander Powder: 1 tsp
- Garam Masala: 1/2 tsp
- Fresh Coriander Leaves: 2 tbsp, chopped (for garnish)
- Salt: To taste
- Oil: 2 tbsp (preferably vegetable oil or mustard oil)
- Water: 1 cup (adjust for desired consistency)
Recipe Instructions:
1. Sauté the Aromatics
Heat oil in a pan over medium heat. Add cumin seeds and let them splutter. Add finely chopped onions and green chilies. Sauté until the onions turn golden brown. Then add the ginger-garlic paste and sauté for another 1-2 minutes until the raw smell disappears.
2. Cook the Tomatoes and Spices
Add the finely chopped tomatoes or tomato puree, followed by turmeric, red chili powder, and coriander powder. Cook until the tomatoes break down and the oil begins to separate from the masala.
3. Add Mushrooms and Green Peas
Add the sliced mushrooms and green peas to the masala. Stir well to coat them with the spices. Add 1 cup of water (adjust for consistency) and bring it to a boil. Lower the heat, cover, and let it simmer for 10-12 minutes until the mushrooms and peas are cooked through.
4. Finish with Garam Masala and Garnish
Once the curry has thickened and the vegetables are tender, add garam masala and adjust the salt. Stir well and cook for another 2 minutes. Turn off the heat and garnish with freshly chopped coriander leaves.
5. Serve
Serve the hot Matar Mushroom Curry with roti, naan, or rice, accompanied by a side of pickles or yogurt.
Tips and Tricks:
- Cleaning Mushrooms: Gently wipe mushrooms with a damp cloth instead of washing them under running water to prevent them from becoming soggy.
- Spice Adjustments: Adjust the amount of red chili powder to control the spice level.
- Consistency: Add more water for a gravy-like consistency or cook uncovered for a thicker curry.
