Matar Mushroom Masala
Lunch • India
How to Make Matar Mushroom Masala (Traditional & Healthy Version)
Matar Mushroom Masala is a beloved North Indian curry that beautifully blends the earthy flavors of mushrooms (khumb) with the sweetness of fresh green peas (matar). This dish is a staple in Punjabi households and is often served during family lunches or festive occasions. Its rich, tomato-based gravy is infused with aromatic Indian spices, making it both comforting and satisfying. The combination of tender mushrooms and plump peas creates a delightful texture, while the masala adds depth and warmth to each bite. Traditionally, Matar Mushroom Masala is enjoyed with phulka (roti), jeera rice, or even plain basmati rice, making it a versatile addition to any Indian lunch menu. Its healthy appeal comes from the use of minimal oil and the natural goodness of vegetables, making it suitable for calorie-conscious eaters. Whether served during winter for its warming properties or as part of a festive thali during Lohri or Baisakhi, this recipe brings the authentic taste of North Indian home kitchens to your table. Its balanced flavors and wholesomeness make it a perfect choice for vegetarians looking for a protein-rich and nutritious meal.
Ingredients(for 1 medium bowl (approx. 200g))
- 200 grams Fresh mushrooms (khumb) (button or cremini)
- 1 cup Green peas (matar) (fresh or frozen)
- 1 large Onion (finely chopped)
- 2 medium Tomatoes (pureed or finely chopped)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun paste)
- 1 Green chilli (slit) - optional
- 1/4 teaspoon Turmeric powder (haldi)
- 1/2 teaspoon Red chilli powder (lal mirch)
- 1 teaspoon Coriander powder (dhaniya)
- 1/2 teaspoon Garam masala
- 1/2 teaspoon Cumin seeds (jeera)
- to taste Salt
- 1 tablespoon Oil (cold-pressed or mustard (sarson ka tel))
- 2 tablespoons Fresh coriander leaves (finely chopped) - optional
Instructions
- 1
Wash and slice the mushrooms. Rinse green peas if using fresh. Keep aside.
3 minutes
Pat mushrooms dry to avoid excess moisture in curry.
- 2
Heat oil in a kadhai or deep pan. Add cumin seeds and allow them to splutter.
2 minutes
Use sarson ka tel for authentic Punjabi flavor.
- 3
Add onions and sauté until lightly golden. Stir in ginger-garlic paste and green chilli, and cook until raw aroma disappears.
4 minutes
Keep flame medium to avoid burning the masala.
- 4
Add tomato puree and cook till oil separates from the masala. Mix in turmeric, red chilli, coriander powder, and salt.
5 minutes
Cook until masala leaves oil for deep flavor.
Why This Dish is Healthy
This dish is both nutrient-dense and low in calories, making it ideal for weight management and overall wellness. Its high fiber content promotes satiety, while the absence of heavy cream or butter keeps the fat content low. The inclusion of mushrooms and peas ensures a balance of protein, vitamins, and minerals, supporting metabolic health and digestion. It's a wholesome, filling, and guilt-free lunch option.
Matar Mushroom Masala is rich in plant-based protein from mushrooms and peas, making it a great choice for vegetarians. Mushrooms provide selenium, vitamin D, and antioxidants, while green peas add dietary fiber, vitamins A, C, and K. The use of tomatoes and onions boosts immunity and provides phytochemicals. With minimal oil and no cream, this curry is low in saturated fat and cholesterol-free, supporting heart health. Spices like turmeric and ginger add anti-inflammatory benefits.
Pro Tips
- 💡Tip 1: Always use fresh mushrooms for best taste and texture.
- 💡Tip 2: Sauté the masala well until oil separates for deeper flavors.
- 💡Tip 3: Garnish with fresh coriander leaves just before serving for freshness and aroma.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in a microwave, adding a splash of water if needed to adjust consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 190.0 kcal |
