Matar Mushroom Dry
Lunch • India
How to Make Matar Mushroom Dry (Traditional & Healthy Version)
Matar Mushroom Dry is a classic North Indian vegetarian dish, widely cherished for its simplicity and robust flavors. Featuring succulent mushrooms (dhingri) and fresh green peas (matar), this sabzi is a staple in Punjabi households, especially during winter when peas are in season. The combination of earthy mushrooms and naturally sweet peas cooked with onion, tomato, and aromatic Indian spices creates a delightful dish that's both hearty and satisfying. Perfect as a lunch option, Matar Mushroom Dry is often served with phulka, roti, or paratha, making it a wholesome addition to any Indian thali. The dish's dry style allows it to be packed for tiffin, enjoyed at family gatherings, or even prepared for festivals such as Lohri or Baisakhi when fresh produce is celebrated. Its balanced taste profile appeals to all age groups, making it popular across North Indian states like Punjab, Haryana, and Delhi. If you’re looking for a health-conscious, protein-rich, and fiber-loaded recipe, this traditional Matar Mushroom Dry is a delicious and authentic choice.
Ingredients(for 1 medium katori (bowl))
- 200 grams Button mushrooms (dhingri) (fresh, sliced)
- 1 cup Green peas (matar) (fresh or frozen)
- 1 medium Onion (finely chopped)
- 1 large Tomato (finely chopped)
- 1 teaspoon Ginger-garlic paste (adrak-lahsun paste)
- 1 Green chili (finely chopped) - optional
- 1/2 teaspoon Cumin seeds (jeera)
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chili powder (adjust to taste)
- 1 teaspoon Coriander powder (dhaniya)
- 1/2 teaspoon Garam masala - optional
- to taste Salt
- 1 tablespoon Oil (preferably mustard or sunflower)
- 1 tablespoon Fresh coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Rinse and slice the mushrooms. Shell and rinse the green peas if using fresh. Finely chop the onion, tomato, and green chili.
5 minutes
Dry mushrooms gently with a kitchen towel to prevent excess moisture during cooking.
- 2
Heat oil in a heavy-bottomed kadhai or non-stick pan. Add cumin seeds and let them splutter.
2 minutes
Use mustard oil for a traditional Punjabi flavor.
- 3
Add chopped onions and sauté on medium flame until golden brown.
4 minutes
Stir continuously to ensure even browning and prevent burning.
- 4
Add ginger-garlic paste and green chili. Sauté till the raw aroma disappears.
2 minutes
Lower heat to avoid burning the paste for a balanced flavor.
Why This Dish is Healthy
This dish is a healthy choice because it uses fresh, whole ingredients, minimal oil, and no added cream or processed components. The high protein and fiber from peas and mushrooms contribute to satiety, support muscle health, and promote a balanced diet. Its low glycemic index and absence of refined carbs make it suitable for weight watchers and diabetics. Naturally gluten-free and adaptable for vegan diets, Matar Mushroom Dry aligns perfectly with modern Indian healthy eating trends.
Matar Mushroom Dry is low in calories and rich in plant-based protein and dietary fiber, making it an excellent choice for vegetarians. Mushrooms are a good source of B vitamins, selenium, and antioxidants, while green peas offer vitamin C, K, and manganese. The use of minimal oil and fresh spices keeps the dish heart-healthy, while the fiber content aids digestion and helps manage blood sugar levels. This recipe contains no cream or heavy fats, keeping the overall fat content low and the nutrient density high.
Pro Tips
- 💡Tip 1: Always cook mushrooms uncovered initially to prevent them from getting soggy.
- 💡Tip 2: Use fresh peas for best taste, but frozen peas work well in the off-season.
- 💡Tip 3: Add a pinch of kasuri methi at the end for enhanced aroma and flavor.
Storage & Serving
Store leftover Matar Mushroom Dry in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing as mushrooms can become rubbery.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
