Mushroom Mutter Masala
by Tarla Dalal
This unique recipe features mushroom and green peas in a delectable milk and onion based gravy thickened with besan, and enhanced with dried fenugreek leaves.
Mushroom Mutter Masala is chock-full of nutrients, such as calcium and vitamin A from milk, protein and fibre from mushrooms and green peas.
While we have used low-fat milk to save on a few calories, you can opt for regular milk too.
Pair it with pulka and your healthy meal is ready on the table!
Mushroom Mutter Masala recipe - How to make Mushroom Mutter Masala
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
2 cups blanched mushrooms cubes (khumbh)
2 cups boiled green peas
1/2 cup low-fat milk, 99.7% fat-free
2 tsp besan (bengal gram flour)
2 tsp oil
1/2 tsp cumin seeds (jeera)
1 tsp dried fenugreek leaves (kasuri methi)
1 tsp garam masala
salt to taste
1/2 cup chopped coriander (dhania)
For The Milk-onion Mixture
2 cups roughly chopped onions
2 cups low-fat milk, 99.7% fat-free
2 tsp roughly chopped ginger (adrak)
2 tsp roughly chopped green chillies
2 small sticks cinnamon (dalchini)
2 cloves (laung / lavang)
For the milk-onion mixture
- For the milk-onion mixture
- Combine all the ingredients in a deep non-stick pan, mix well and cook on a medium flame for 10 minutes, while stirring occasionally.
- Allow it to cool completely and blend in a mixer till smooth. Keep aside.
How to proceed
- How to proceed
- Combine the milk and besan in a deep bowl, mix well using a whisk and keep aside.
- Heat the oil in a deep non-stick pan and add the cumin seeds.
- When the seeds crackle, add the dried fenugreek leaves, milk-onion mixture and 2 tbsp of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the milk-besan mixture, garam masala and salt, mix well and cook on a medium flame for another 1 minute, while stirring continuously.
- Add the mushrooms, green peas and coriander, mix well and cook on a slow flame for 2 more minutes, while stirring occasionally.
- Serve hot.
| Energy | 123 cal |
| Protein | 7.8 g |
| Carbohydrates | 18.8 g |
| Fiber | 5 g |
| Fat | 2.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 404.3 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.9 mg |
| Vitamin C | 13.6 mg |
| Folic Acid | 16 mcg |
| Calcium | 161.1 mg |
| Iron | 1.4 mg |
| Magnesium | 44.1 mg |
| Phosphorus | 141.4 mg |
| Sodium | 50.4 mg |
| Potassium | 201.1 mg |
| Zinc | 0.4 mg |
U Hv used 2 cups peas here???
Mushrooms and green pea subzi with the flavours from kasuri methi and garam masala. Weight watchers do try your hand on this subzi and invite health for yourself.
Mushrooms and green peas cooked with low fat curds and milk to make a healthy subzi.