Matar Mushroom Gravy
Lunch • India
How to Make Matar Mushroom Gravy (Traditional & Healthy Version)
Matar Mushroom Gravy is a popular North Indian vegetarian dish that beautifully combines the earthy flavors of mushrooms (khumb) with the sweetness of fresh green peas (matar) in a rich, aromatic tomato-onion gravy. This wholesome sabzi is a staple in many Punjabi households and is often served with phulka, roti, or steamed basmati rice. Its creamy texture, vibrant color, and delicate blend of spices make it a favorite during family lunches and festive occasions like Holi and Lohri. The dish is cherished for its simplicity and quick preparation while delivering restaurant-style taste at home. Using minimal oil and fresh ingredients, Matar Mushroom Gravy is not only delicious but also health-conscious, making it an ideal choice for calorie-aware individuals. The inclusion of mushrooms and peas boosts the nutritional value, providing essential vitamins and plant-based protein. Its versatility allows for regional customization—some add cashew paste for richness, while others keep it light and homestyle.
Ingredients(for 1 medium bowl (approx. 200g))
- 200 grams Button mushrooms (khumb) (fresh, cleaned and sliced)
- 1 cup Green peas (matar) (fresh or frozen)
- 1 large Onion (finely chopped (pyaaz))
- 2 medium Tomatoes (pureed (tamatar))
- 1 tsp Ginger-garlic paste (adrak-lehsun paste)
- 1 Green chili (finely chopped (hari mirch)) - optional
- 1 tsp Coriander powder (dhaniya powder)
- 1/2 tsp Red chili powder (lal mirch powder, adjust to taste)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Garam masala
- 1/2 tsp Cumin seeds (jeera)
- 1.5 tbsp Oil (cold-pressed mustard or sunflower oil)
- to taste Salt (namak)
- 2 tbsp Fresh coriander leaves (hara dhaniya, chopped for garnish) - optional
Instructions
- 1
Heat oil in a kadhai or heavy-bottomed pan. Add cumin seeds (jeera) and let them splutter on medium flame.
2 minutes
Allow cumin to crackle fully for enhanced flavor.
- 2
Add finely chopped onions and sauté until golden brown. Stir in ginger-garlic paste and green chili; cook till raw aroma disappears.
5 minutes
Use a pinch of salt to speed up onion browning.
- 3
Add tomato puree, turmeric, red chili powder, and coriander powder. Cook until the oil separates from the masala and the mixture thickens.
6 minutes
Cook on medium heat to avoid burning the masala.
- 4
Add sliced mushrooms and sauté until they release moisture and start to shrink.
3 minutes
Do not overcook mushrooms; they should remain tender.
Why This Dish is Healthy
This recipe is a healthy choice because it uses fresh, whole ingredients, minimal oil, and no cream or refined flour. The high fiber content aids digestion and satiety, while the mushrooms offer immune-boosting nutrients. Its balanced macros make it ideal for weight management and diabetes care, supporting both protein intake and low glycemic index eating.
Matar Mushroom Gravy is rich in dietary fiber, plant-based protein, and essential vitamins like B-complex and vitamin D from mushrooms. Green peas add a good amount of iron, vitamin C, and antioxidants. The dish is low in saturated fat, thanks to minimal oil usage, and contains complex carbohydrates for sustained energy. It is suitable for those monitoring calories and macronutrients, and can be adapted to vegan or gluten-free diets easily.
Pro Tips
- 💡Slice mushrooms evenly for uniform cooking.
- 💡Use fresh matar when in season for best flavor and nutrition.
- 💡Add kasuri methi (dried fenugreek) at the end for a restaurant-style aroma.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove with a splash of water to restore consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
