Mushroom and Coriander Subzi
by Tarla Dalal
Dhania is a great match for mushrooms! It really perks up the flavour and complements its colour too, making the dish visually and gastronomically appealing. The excitement is multiplied, thanks to a spicy paste of onions and cauliflower, which works well along with fenugreek leaves and garam masala to make this Mushroom and Coriander Subzi a top-ranking main course. Low-fat milk, curds and coriander make this recipe a good source of calcium, while the low-cal benefits of mushrooms make it suitable for weight-watchers too. In short, this dish is not only easy to make and fun to eat, but also healthy for your bones!
Mushroom and Coriander Subzi recipe - How to make Mushroom and Coriander Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups mushrooms (khumbh) , cut into quarters
1/2 cup chopped coriander (dhania)
1/4 cup low-fat milk (99.7% fat free)
1/4 cup low-fat curds (dahi) (99.7% fat free)
1/2 tsp besan (bengal gram flour)
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/4 tsp dried fenugreek leaves (kasuri methi)
1/4 tsp garam masala
salt to taste
For The Paste
1 1/4 cups sliced onions
1/4 cup finely chopped cauliflower
1 tbsp roughly chopped green chillies
12 mm ( 1/2") chopped ginger (adrak)
12 mm ( 1/2") cinnamon (dalchini)
1 clove (laung / lavang)
1 cup low-fat milk (99.7% fat free)
For the paste
- For the paste
- Combine all the ingredients in a broad non-stick pan, mix well and cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
- Allow the mixture to cool completely. Once cooled, blend in a mixer to a smooth paste. Keep aside.
How to proceed
- How to proceed
- Combine the milk, curds and besan in a deep bowl mix well and keep aside.
- Heat the oil in a broad non-stick pan, add the cumin seeds, kasuri methi and sauté on a medium flame for a few seconds.
- Add the prepared paste and sauté on a medium flame for 2 to 3 minutes.
- Add the curds mixture, garam masala and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the mushrooms and coriander, mix well and cook on a medium flame for 5 to 6 minutes, while stirring occasionally.
- Serve hot.
| Energy | 86 cal |
| Protein | 4.6 g |
| Carbohydrates | 8.8 g |
| Fiber | 1.1 g |
| Fat | 3.2 g |
| Cholesterol | 4 mg |
| Vitamin A | 418.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 12.8 mg |
| Folic Acid | 17.3 mcg |
| Calcium | 165.6 mg |
| Iron | 0.7 mg |
| Magnesium | 24.4 mg |
| Phosphorus | 100.3 mg |
| Sodium | 45.2 mg |
| Potassium | 189.1 mg |
| Zinc | 0.4 mg |
I didn''t had besan, so used flour instead and it tasted amazing.
khumb hara dhania, wow what a recipe, very simple ingredients and yummy at the same time. Usually mushroom has a bland taste, because of corainder and the sauce, its made the dish very tasty.
Mushrooms cooked in a cauliflower paste.