I love mushrooms especially Crimini and Shiitake. I do cook button mushrooms which are more commonly availble in India. It’s a good idea to wash the mushrooms thoroughly and discard any soggy part and hardened stalks. While buying mushrooms, pick a box in which the mushrooms look clean and fresh (fewer blackened areas) and unopened caps. Button mushrooms should be as white and unbruised as you can get. J If the caps are open and the gills are exposed, that means the mushrooms are not fresh. After purchasing the mushrooms, cook them in a day or two.
Mushrooms are very low in calories and cook in 5 minutes or so. Mushrooms and green peas make a good combination. Both contain some amount of Zinc required for our immunity. Green peas contain some proteins and good amount of fiber, beta carotene & vitamin K while Crimini mushrooms contain good amount of potassium to help maintain our blood pressure.
Per serving: 124 cals | 4 g proteins | 7 g total fat | 4 g fiber
Ingredients (6 servings)
1 box Crimini /button mushrooms , diced (220g)
½ onion, peeled, finely chopped*
1 tomato, pureed or finely chopped
2 cups green peas
1” ginger, minced & mashed (2 tsp ginger paste)
¼ tsp cumin seeds
1/8 tsp each – turmeric powder
½ tsp corriander powder
½ tsp red chili powder
½ tsp sugar
3 tbsp oil
Salt as needed
* ½ onion in the US = 1 onion in India
- Heat oil in pan and add cumin seeds. After they sizzle, add the chopped onions and pan fry them till light brown on medium heat.
- Then add green peas and diced mushrooms and all the dry spice powders. Sauté for a minute on medium heat and then cover the pan to allow them to cook. After 5 minutes add the tomato puree and ½ cup water, ginger paste, salt and sugar and continue on medium heat till peas and mushrooms are cooked.
- Add additional water to bring it to the consistency of your preference and adjust the salt as well.
- Serve with whole wheat chapattis/ phulkas or bread. A raita/yogurt based salad will go well with this dish.
If you have liked this recipe, you will certainly enjoy my favorite, and super delicious Methi matar, No Malai !!!Yes, no malai and healthy!
Or my Bombaiya Pav bhaji – its different because I have added nutritious masur dal that not only adds flavor and thickness, but protein, iron and B-complex vitamins.
Or Tofu Pakora in Palak Curry – You can add paneer & corn combination to the same spinach based curry that contains NO CREAM. By adding corn with paneer you eat less paneer and add more anti-oxidants and fiber from the corn.