The Benefits of Matar Mushroom: A Nutritious and Delicious Dish

Matar mushroom is a popular Indian dish that combines green peas (matar) and mushrooms in a spicy tomato-based gravy. Not only is it a delicious and satisfying meal, but it also offers numerous health benefits. In this article, we will explore the nutritional benefits of matar mushroom, how to make it, and its potential health benefits.

Nutritional Benefits of Matar Mushroom

Matar mushroom is a high-protein dish that is also rich in dietary fiber, vitamins, and minerals. Here are some of the key nutritional benefits of this dish:

High in Protein

Mushrooms are a great source of plant-based protein, making this dish an excellent choice for vegetarians and vegans. The peas also add additional protein, making this a high-protein meal that can help promote muscle growth and repair.

Rich in Dietary Fiber

Both mushrooms and peas are high in dietary fiber, which can help promote healthy digestion and prevent constipation. Eating a diet that is high in fiber has also been linked to a reduced risk of heart disease, stroke, and certain types of cancer.

Packed with Vitamins and Minerals

Mushrooms are an excellent source of vitamin D, which is essential for strong bones and teeth. They are also rich in B vitamins, which are important for energy metabolism and brain function. Peas are a good source of vitamin C, which can help boost the immune system and promote healthy skin.

How to Make Matar Mushroom

The Benefits of Matar Mushroom: A Nutritious and Delicious Dish

Recipe by SAYEDCourse: FoodCuisine: Matar MushroomDifficulty: Easy, Medium

Servings

4

servings

Prep time

15

minutes

Cooking time

30

minutes

Calories

143

kcal

Total time

45

minutes

Matar Mushroom is a vegetarian dish from North Indian cuisine that combines mushrooms and green peas in a flavorful tomato-based gravy. It’s an easy and healthy recipe that can be served with rice or Indian bread of your choice. With its low calorie and high fiber content, Matar Mushroom is a perfect option for a nutritious and tasty vegetarian meal.

Ingredients

• 2 cups sliced mushrooms

• 1 cup green peas (matar)

• 2 medium-sized onions, chopped

• 2 medium-sized tomatoes, chopped

• 1 tablespoon ginger-garlic paste

• 2-3 green chilies, chopped

• 1/2 teaspoon cumin seeds

• 1/2 teaspoon turmeric powder

• 1 teaspoon red chili powder

• 1 teaspoon coriander powder

• 1 teaspoon cumin powder

• Salt to taste

• 2 tablespoons cooking oil

• Fresh coriander leaves, chopped for garnish

Directions

• Heat oil in a pan over medium heat.
• Add cumin seeds and let them splutter.
• Add chopped onions and sauté until they turn golden brown.
• Add ginger-garlic paste and green chilies. Sauté for a minute.
• Add chopped tomatoes and cook until they become soft and mushy.
• Add turmeric powder, red chili powder, coriander powder, cumin powder, and salt. Mix well.
• Add sliced mushrooms and green peas. Mix well.
• Cover the pan and cook for 10-12 minutes until the mushrooms and green peas are cooked.
• Garnish with fresh coriander leaves.
• Serve hot with rice or roti.

Recipe Video

Notes

• Nutrition facts: Calories: 143 | Total Fat: 8g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 153mg | Total Carbohydrates: 15g | Dietary Fiber: 5g | Sugar: 6g | Protein: 6g

Making Matar mushroom is relatively easy and can be done in just a few simple steps. Here’s what you’ll need:

• 1 cup green peas
• 1 cup sliced mushrooms
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 2 tomatoes, chopped
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1 tsp garam masala
• 1/2 tsp turmeric powder
• 1/2 tsp red chili powder
• Salt to taste
• 2 tbsp oil
• Fresh cilantro for garnish

1. Heat oil in a pan and add cumin seeds. Let them splutter for a few seconds.
2. Add chopped onions and sauté until they turn translucent.
3. Add garlic and ginger and sauté for a minute.
4. Add chopped tomatoes and cook until they become soft and mushy.
5. Add the spices – coriander powder, turmeric powder, garam masala, red chili powder, and salt – and mix well.
6. Add sliced mushrooms and green peas and mix well.
7. Add a little water and let the vegetables cook for 10-12 minutes until the gravy thickens and the vegetables are cooked through.
8. Garnish with fresh cilantro and serve hot with roti, naan, or rice.

Health Benefits of Matar Mushroom

In addition to its nutritional benefits, matar mushroom may also offer several potential health benefits:

Helps Lower Cholesterol

Mushrooms are a good source of beta-glucans, a type of soluble fiber that has been shown to help lower cholesterol levels. Peas are also rich in soluble fiber, making this dish a heart-healthy choice.

May Help Manage Blood Sugar

Mushrooms contain compounds that may help regulate blood sugar levels. In one study, people with type 2 diabetes who consumed a mushroom-rich diet experienced lower blood sugar levels and improved insulin sensitivity.

May Boost Immunity

Mushrooms contain compounds that may help boost the immune system. One study found that people who consumed white button mushrooms had higher levels of immune-boosting cells

May Have Anti-Cancer Properties

Both mushrooms and green peas contain compounds that may have anti-cancer properties. In particular, mushrooms contain beta-glucans and other compounds that have been shown to inhibit the growth of cancer cells and boost the immune system’s ability to fight off cancer.

May Promote Weight Loss

Matar mushroom is a low-calorie dish that is also high in protein and fiber, making it a filling and satisfying meal that may help promote weight loss. Eating a diet that is high in protein and fiber can also help reduce cravings and promote feelings of fullness, leading to fewer calories consumed overall.

Conclusion

Matar mushroom is a nutritious and delicious dish that is easy to make and offers numerous health benefits. It is a great choice for vegetarians and vegans looking to add more protein and fiber to their diet. Whether you’re looking to lose weight, promote healthy digestion, or boost your immune system, matar mushroom is a dish worth trying.

See also: Dondakaya: The Nutritious and Delicious Vegetable You Should Add to Your Diet

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FAQs

Is matar mushroom vegetarian/vegan?

• Yes, matar mushroom is a vegetarian/vegan dish as it does not contain any meat or animal products.

Can I use frozen peas and mushrooms to make matar mushroom?

• Yes, you can use frozen peas and mushrooms to make matar mushroom. However, fresh vegetables may offer better flavor and nutritional benefits.

Is matar mushroom spicy?

• Matar mushroom can be made as spicy or as mild as you like by adjusting the amount of chili powder used.

How many calories are in a serving of matar mushroom?

• The number of calories in a serving of matar mushroom can vary depending on the recipe and portion size. However, a typical serving of matar mushroom contains around 200-300 calories.

Can I store leftover matar mushroom?

• Yes, leftover matar mushroom can be stored in the refrigerator for up to 3-4 days. Reheat it in a pan or microwave before serving.