Healthy Mushroom and Spring Onion Stir-Fry
30 minutes
1230 reads
About Healthy Mushroom and Spring Onion Stir-Fry
This Healthy Mushroom and Spring Onion Stir-Fry is a delicious and nutritious recipe that's perfect for a quick weeknight meal. Mushrooms provide a savory base, while spring onions add a delightful sharpness. This recipe is naturally low in calories, fat, cholesterol, and sodium, making it a guilt-free way to enjoy a flavorful and healthy dish.The combination of mushrooms and spring onions isn't just tasty; it's also a powerhouse of nutrients. Mushrooms are packed with vitamins and minerals, while spring onions offer fiber and help regulate blood sugar. Get ready to experience a flavour sensation that's as good for you as it is delicious!This recipe is easy to customize to your taste. Feel free to adjust the spice level to your preference, or add other vegetables for a more substantial meal. Whether you serve it with rice, chapati, or enjoy it on its own, this stir-fry is sure to become a new family favourite!
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Recipe Time & More
Prep10 minutes
Cook20 minutes
Total30 minutes
Ingredients
Vegetables
- 2 cup Mushrooms cremini or button mushrooms, sliced in halves
- 4 Spring Onions roughly chopped, separate white and green parts
- 2 Chilies finely chopped, green
- 1 medium Tomato diced
Spices and Aromatics
- 1.5 tbsp Ginger Paste
- 1.5 tbsp Garlic Paste
- 0.5 tbsp Chili Powder red
- 0.5 tbsp Turmeric Powder
- 0.5 tbsp Garam Masala freshly ground, if possible
- 1 tbsp Coriander Powder
- 1 tbsp Dried Fenugreek Leaf dried fenugreek leaves
- 1 tbsp Sesame Seeds roasted
- 1 Bay Leaf tej patta
Instructions
Prepare the Mushrooms
- Boil the sliced mushrooms in water for 5 minutes. Drain the mushrooms, reserving the cooking liquid.
Sauté Aromatics
- Heat olive oil in a pan. Add the bay leaf and sauté until it crackles. Add the white parts of the spring onions and sauté for 5 minutes.
Add Spices and Paste
- Add ginger and garlic paste. Sauté for a minute, then add the green chilies and all dry spices except garam masala. Stir in some of the reserved mushroom cooking liquid to create a paste-like consistency.
Cook the Mushrooms and Tomatoes
- Add the mushrooms and salt. Cook for 5 minutes, then add the diced tomatoes. Continue to sauté until the tomatoes soften.
Finish the Dish
- Stir in the garam masala, yogurt, and kasuri methi. Mix well. Add ½ cup of the reserved mushroom liquid and cover the pan. Simmer until most of the liquid is absorbed.
Garnish and Serve
- Stir in the green parts of the spring onions and cook for 2 minutes. Garnish with roasted sesame seeds. Serve hot with chapati or rice.
Recipe Notes
Expert Tips for Magical Mushrooms
- For a richer flavor, use a mix of mushroom varieties like cremini, shiitake, and oyster mushrooms.
- If you don't have fresh garam masala, you can substitute with a high-quality pre-ground blend.
- Adjust the amount of green chilies to control the spice level according to your preference.
- For a vegetarian/vegan option, ensure your yogurt is dairy-free. Coconut yogurt works well as a substitute.
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Recipe Nutrition
Calories: 71kcalCarbohydrates: 10gProtein: 3gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 1mgSodium: 166mgPotassium: 358mgFiber: 4gSugar: 3gVitamin A: 695IUVitamin C: 12mgCalcium: 65mgIron: 2mg
Monika Patel
Articles: 71
4 Comments
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Absolutely scrumptious! Thanks for the recipe.
Absolutely wonderful! Can’t wait to make it.
This looks so inviting! Thank you.
Looks enticing!