Matar Mushroom For Vitamin D| How to make one pot Matar Mushroom

Matar Mushroom is a simple gluten-free recipe which can be easily made in one pot as a dry vegetable or a curried one. Since mushroom is not very dominating in taste, it easily blends with other veggies.

I have made a dry vegetable here. Making it is easy as it involves less effort on chopping and cooking too. Generally, when I make this recipe, I add it to one pot (Heavy bottomed kadai) and cook chapatis in parallel. The meal is quickly ready under 15 minutes.

Ingredients Overview

This list is super small. Mushrooms, Tomato and peas.

If you are making this recipe in winters, use the fresh peas. They taste awesome and the tiny ones can be eaten raw.

The oil used is mustard oil as it takes the dry vegetable to another level of taste.

I had skipped onion and garlic as I made it a while back during Navratri (I dont use onion garlic in this duration). You may surely add them.

I generally avoid adding capsicum in this specific recipe as it takes all the flavour.

If you like it, you may skip peas and make instead Kadai Mushroom.

Recipe Overview

Before I begin with the recipe tips, I would suggest you to wash mushrooms under tap and keep them in sun for few hours. Next section tells you ‘Why’.

Add Heeng, jeera to warm mustard oil. Then add green chillies, tomatoes along with spices. I have used turmeric, Fennel powder (Saunf), Red chilly powder, Dhaniya powder, Garm Masala (at the end).

Add little salt along with tomatoes and cover with lid. Then add chopped mushrooms.

Soon mushroom would leave water and start shrinking. Once the water is absorbed, its done. Let it be covered for sometime. Garnish with coriander leaves and lemon juice.

Why Mushrooms are kept in sun?

With masses’ focus being drifted towards a healthy lifestyle, mostly neglected Mushrooms are now gaining popularity owing to their richness in Vitamin D.

We all know that Vitamin D is essential for all age groups and depending upon the climatic condition of your place, you may or may not get it from the sun.

Amongst many food sources of Vitamin D, the veg sources are quite less. Mushrooms can become an ideal source of it if we show them sun (UV rays) for some duration.

I have talked about Vitamin D at length in my article. You may get it here.

Mushrooms can help lose weight?

Mushrooms are perfect food for people on a diet plan. Who wont opt for a food that is low in sugar, low in calories and rich in fibre, protein, Vitamin D and B12.

A total zero-cholesterol food, mushroom might have zero flavour (hence an odd taste), but they are really good for bone health.

Choose from a good source (to avoid the toxins) and don’t eat them raw.

Why use Mustard Oil for vegetables?

This is a question that I have come across from various users. Mustard oil is a dark yellow colored oil made using mustard seeds. Popularly called as Sarson ka Tel in North India, this is a pungent tasting oil which makes a spicy vegetable.

An oil low in saturated fat that has omega 3 fatty acids is a perfect choice over the refined oils.

For knowing more about the benefits and use of mustard oil in cooking, I shall be posting an article soon.

Stories From Kitchen

Its after a long time that I had made this Mushroom veggie. As a kid, I would eat up at least two bowls of mushroom vegetable.

My extended family didn’t like mushrooms and I also avoided it. Its recent only when I read more about Vitamin D and had a word with few Docs about it that I began my healthy journey with it.

When I go down the memory lane, I get stuck at our lunch scenes. We used to have little chitchat at dining table and I was a terrible eater. Sometimes so slow that I was all alone, trying to have tiny bites and thinking nothing.

As a mother, I feel worried to have a slow-eater daughter. However, I choose to give her space and time to grow. Trusting your kids is really an important part of parenting and knowing them that you have faith in them matters even more.

Detailed Steps

1)Wash the mushrooms under fresh water and dry them in sunlight for 2 hours. Tap them dry and chop them in half or as desired.

2) Take a heavy bottomed pan/Kadai and heat mustard oil in it. Flame shall be full. Let the smoke come out for 2-3 min. (This process ensures that mustard oil is not used in raw form)

So from a dark yellow color, after burning it for few min, It changes its color to light yellow.

Let it cool for a bit and chop tomatoes, green chillies in the meanwhile.

Switch on flame and let it be slow. Add Heeng, Jeera to oil.

3) Once jeera gives crack sound, Add tomatoes and green chillies. Add some salt at this step. Cover with lid. After 3 min, add spices on slow flame.

4) The tomatoes would not leave much oil as I have used optimum oil (too much oil not just spoils health but taste also).

If you think tomatoes are sticking to pan, add little water.

Finally add peas (wash peas before using). Add Chopped mushrooms and more salt next. Mix well and cover with lid.

5) The mushrooms would leave water and start shrinking after sometime. It takes about 5 min to get the mushrooms softened.

If for some reason mushrooms dont leave water and veggie sticks to pan, dont panic. Take a small bowl of water and place it over the lid. the water above lid helps create steam inside and veggies cooked nicely.

This tip works for any vegetable.

7) You may switch off the flame when water is absorbed fully.

You may check manually be pressing a chunk of mushroom or pea.

The Matar Mushroom in one pot is ready. garnish it with coriander leaves and add garm masala and lemon juice.

Enjoy it with paratha.

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