Mushroom Curry- Indian Style

Mushrooms are very low in calories, very high in fiber & contain many important vitamins and minerals. The nutritional facts of mushrooms are stated below:

Nutrition Facts Serving Size 1 oz   Amount Per Serving Calories from Fat 165 Calories 187   % Daily Values* Total Fat 18.29g 28%   Saturated Fat 16.221g 81%   Polyunsaturated Fat 0.2g     Monounsaturated Fat 0.778g   Cholesterol 0mg 0% Sodium 10mg 0% Potassium 154mg   Total Carbohydrate 6.7g 2%   Dietary Fiber 4.6g 18%   Sugars 2.08g   Protein 1.95g     Vitamin A 0% Vitamin C 1% Calcium 1% Iron 5% * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrition Values are based on USDA Nutrient Database SR18 9% of RDI* (187 calories)

Source: http://www.fatsecret.com/calories-nutrition/usda/dried-coconut

Calorie Breakdown:   Carbohydrate (15%)   Fat (82%)   Protein (3%)

• Protein - Most mushrooms have a high protein content, usually around 20-30% by dry weight. This can be useful for vegetarians or anyone looking to increase the protein content in their diet.

• Fiber - Good amount of fiber in mushrooms will help in lowering cholesterol and is important for the digestive system.

• Niacin & other important B vitamins - As certain B vitamins are found in animal tissue but not plants, this can be another good supplement for vegetarians.

• Vitamin D - Essential for the absorption of calcium.

• Copper(Cu) - Aids in helping the body absorb oxygen and create red blood cells.

• Selenium(Se) - An antioxidant that helps neutralize free radicals, thus preventing cell damage and reducing the risk of cancer and other diseases. Mushrooms contain more selenium than any other form of produce.

• Potassium(K) - An extremely important mineral that regulates blood pressure(BP) and keeps cells functioning properly. A large portobello mushroom is said to have more potassium than a banana.

• Low levels of fat, calories, and sodium & No cholesterol: Main benefit of mushrooms

Coming to recipe:

Ingredients:

White button mushrooms-1 cup

Tomato puree-1cup

Chopped onions-1/4cup

Green chillies-2

chopped cilantro-2t.s

dry coconut powder -2ts

Cumin seeds-1/2ts

Mustard seeds-1/2ts

Chana dal-1ts

Turmeric-Pinch

Salt to taste

Chili powder-1/2t.s

Red chili-1

vegetable oil-2ts(I used olive oil)

Directions:

• Wash and slice white button mushrooms.



• Heat 2ts of oil in non stick pan and add cumin + mustard + chana + moog  dal+ red chili and wait until they splutter.


• Add onions and green chili and saute until they the onions become transparent. 


• Add turmeric & Ginger-garlic paste and cook for few min and add sliced mushrooms and cook under medium flame by closing the vessel. 


• when the mushrooms are done, add tomato puree and cook until the raw flavor of tomato vanishes add little water if necessary.


• Finally add salt to taste, red chili powder and cook for few minutes under medium flame.


• Check for taste, adjust salt.


• Garnish with cilantro and turnoff the stove. 


• Serve hot with poori/chapati/ rice.

Hope you like my recipe.plz come back again.