Mushroom Pepper Fry
South Indian • Jain
How to Make Mushroom Pepper Fry (Traditional & Healthy Version)
Mushroom Pepper Fry is a vibrant South Indian vegetarian snack that showcases the earthy flavors of mushrooms perfectly balanced with freshly ground kali mirch (black pepper). This dish is especially popular in Tamil Nadu and Kerala, where mushrooms are stir-fried on a tawa with aromatic spices, onions, and curry leaves, creating a delectable side or snack that pairs beautifully with hot rice or chapati. The combination of mushrooms and peppers delivers a punch of spice, making it a favorite during the monsoon and winter months when warming foods are sought after. Traditionally, Mushroom Pepper Fry is enjoyed as a quick evening snack or as an appetizer at festive gatherings, including Pongal and Onam. Its robust, peppery taste is matched by its simplicity—requiring minimal oil and fresh ingredients, making it a wholesome choice for health-conscious eaters. The dish is naturally vegetarian and easily adaptable for vegan diets, adding to its popularity among various communities in South India. The use of regional spices like jeera (cumin), saunf (fennel), and fresh dhania (coriander leaves) further enhances the authentic flavor profile, making it a must-try for those exploring Indian snack recipes.
Ingredients(for 1 cup per serving)
- 200 grams Button mushrooms (sliced)
- 1 medium Onion (finely chopped (pyaaz))
- 1 small Capsicum (diced (shimla mirch)) - optional
- 1.5 teaspoons Freshly ground black pepper (kali mirch)
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Fennel seeds (saunf)
- 1 Green chilies (slit (hari mirch)) - optional
- 8-10 Curry leaves (kadipatta)
- 1 teaspoon Ginger-garlic paste (adrak-lehsun paste)
- 2 tablespoons Coriander leaves (chopped (dhania))
- to taste Salt (namak)
- 1 tablespoon Cold-pressed coconut oil (or groundnut oil)
Instructions
- 1
Clean and slice the mushrooms. Dice the onion and capsicum, slit the green chili, and chop coriander leaves.
5 minutes
Pat mushrooms dry to avoid sogginess during frying.
- 2
Heat coconut oil in a tawa or kadhai. Add cumin seeds and fennel seeds; let them crackle.
2 minutes
Use cold-pressed coconut oil for authentic South Indian flavor.
- 3
Add curry leaves, green chili, and onions. Sauté until onions turn translucent.
4 minutes
Do not over-brown onions; retain their sweetness for balance.
- 4
Stir in ginger-garlic paste and sauté till raw aroma disappears.
2 minutes
Keep flame medium to avoid burning the paste.
Why This Dish is Healthy
This dish is an excellent choice for weight management and heart health, thanks to its low fat content and high nutritional density. Mushrooms are naturally low in calories and rich in protein, making them ideal for vegetarians seeking muscle maintenance. The use of pepper and other spices helps boost metabolism, while coconut oil provides healthy fats. It is also diabetes-friendly due to its low glycemic load and absence of sugar.
Mushroom Pepper Fry is low in calories and rich in plant-based protein, fiber, and essential nutrients like B vitamins, selenium, and potassium. Mushrooms are known for their immune-boosting properties and are a great source of antioxidants. The dish uses minimal oil and features spices that aid digestion, such as cumin and fennel. It contains no refined carbs and is gluten-free if served without chapati, making it suitable for most dietary needs.
Pro Tips
- 💡Tip 1: Always use freshly ground black pepper for maximum aroma and heat.
- 💡Tip 2: Avoid covering the pan while cooking mushrooms to prevent sogginess.
- 💡Tip 3: For added flavor, sprinkle a few drops of lemon juice before serving.
Storage & Serving
Store in an airtight container in the refrigerator for up to 1 day. Reheat on a tawa before serving. Best consumed fresh for optimal taste and texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
