Mushroom and Pea Curry
Benefits:
- Mushrooms are a good source of vitamins, minerals, and antioxidants.
- Peas provide dietary fiber, protein, and essential nutrients.
- This dish offers a hearty and nutritious combination of mushrooms and peas.
- The spices used in the curry may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 2 cups mushrooms, cleaned and sliced
- 1 cup peas (fresh or frozen)
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chilies, slit (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- A pinch of asafoetida (hing)
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Vegetables: Clean the mushrooms and slice them. If using fresh peas, shell them. If using frozen peas, thaw them.
Sauté Aromatics: In a pan, heat oil over medium heat. Add mustard seeds and let them splutter. Add cumin seeds and asafoetida (hing).
Add Onion and Chilies: Add chopped onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Cook Mushrooms and Peas: Add the sliced mushrooms and peas to the pan. Mix well with the onion and spice mixture.
Stir-Fry: Continue to stir-fry the mushrooms and peas for a few minutes until they start to release their moisture.
Cover and Simmer: Cover the pan and let the curry simmer on low heat for about 10-15 minutes, stirring occasionally. This allows the flavors to meld and the vegetables to fully cook.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the mushroom and pea curry with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor.
TIPS
- You can use a variety of mushrooms, such as button mushrooms, cremini mushrooms, or shiitake mushrooms.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Serve this mushroom and pea curry as a flavorful and protein-rich main dish.
NUTRITION VALUE
- Calories: ~150-200 (per serving)
- Carbohydrates: ~15-20g
- Protein: ~5-6g
- Fat: ~8-10g
- Fiber: ~4-5g
