Friday, July 29, 2011

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 18.29g28%
 Saturated Fat 16.221g81%
 Polyunsaturated Fat 0.2g 
 Monounsaturated Fat 0.778g 
Cholesterol 0mg0%
Sodium 10mg0%
Potassium 154mg 
Total Carbohydrate 6.7g2%
 Dietary Fiber 4.6g18%
 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)
9% of RDI
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.

9 comments:

  1. A little variation of tadka is nice for a change..I make it almost the same way too...but I use chopped tomatoes and not the puree.

    ReplyDelete
  2. Nice side dish for chapathis.

    ReplyDelete
  3. Looks very rich and damn delicious

    ReplyDelete
  4. Delicious! Simply delicious!! Can I have a portion of this dish please?? :-)

    ReplyDelete
  5. An ever promising curry. Love it with rotis. Great info abt the nutritional facts. :)

    ReplyDelete
  6. Lovely dish, very colourful. Loved this a lot.

    ReplyDelete
  7. This sounds nice. also the nutrition facts are good.

    Cheers,
    Uma

    ReplyDelete
  8. i love mushrooms and i must try this.
    Please check out my first event and do send in your entries
    http://ramyasrecipe.blogspot.com/2011/08/my-first-event-fusion-foodpasta.html

    ReplyDelete

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