Mushrooms are commonly used in continental cooking and are well loved due to their rich taste and meaty texture. They are rich in protein, fibre, minerals and vitamins. Agaricus bisporus or the button mushroom which is most commonly available in India has a protein content of 33.48%. Other common varieties here are shiitake mushrooms and the paddy straw mushroom with protein contents of 32.93 % and 37.5 % respectively.
Mushrooms are also a good source of carbohydrates. What’s more, they contain a range of bioactive compounds which have been shown to boost immunity, reduce inflammation and play a part in reducing the risk of cancer.
As a good source of antioxidants, mushrooms can help protect the body from damaging free radicals which can cause conditions like heart disease and cancer. They also protect you against damage from ageing and boost your immune system. Mushrooms contain an antioxidant called selenium, which can help strengthen the immune system. Selenium also shields the thyroid gland from oxidative stress and is also necessary for thyroid hormone production. Mushrooms are also a good source of B vitamins, copper and potassium.
Here we’ve put together some delightful desi recipes for you to try with this healthy food.
Tawa Mushroom Tikka
Put together ½ cup curd with 2 tsp roasted besan, ¼ tsp haldi powder, 1 tsp chilli powder, ½ tsp dhania powder, ¼ tsp jeera powder, ½ tsp Tata Sampann Garam Masala Powder, ¼ tsp ajwain powder, ½ tsp kasuri methi, ½ tsp ginger - garlic paste, 2 tbsp lemon juice, 2 tsp oil and ½ tsp salt. Combine the ingredients until smooth. Coat mushrooms, onion petals and capsicum pieces in this marinade and refrigerate for half an hour. Skewer the marinated ingredients and roast them on a tawa, adding a bit of oil as needed. Make sure to rotate the tikkas so they are evenly done on all sides. Sprinkle with a bit of chaat masala and serve with a side of coriander and mint chutney.
Spicy Mushroom Soup
Finely chop 1 onion, 2 carrots and 3-5 cloves of garlic. Heat 2 tbsp of oil in a large saucepan and sauté the chopped vegetables along with a couple of bay leaves,½ tsp haldi powder, 1 tsp jeera powder and ½ tsp crushed elaichi. Add in about 500 grams of roughly chopped mushrooms and sauté till they release their juices. Next, stir in 4 cups of vegetable broth and bring the mixture to a boil. Allow this to simmer until the carrots soften up. Pick out the bay leaves and transfer the mixture to a blender. Puree the mixture and blend in ½ cup curd. Season with salt and pepper, and serve hot.
Add a little rye and jeera to oil and allow them to crackle. Next, add curry leaves, slit green chillies, haldi powder, chopped onions, ginger - garlic paste and salt. Sauté till the onions are well cooked. Next, add jeera powder, dhania powder, Tata Sampann Garam Masala Powder, chilli powder, diced capsicum and tomato puree. Mix well. Stir in mushroom chunks along with a bit of salt. Cover and cook for about 5 minutes, and allow to simmer for a while. As an option, you could also prepare a tadka with olive oil, garlic, green chillies, curry leaves, cilantro, salt and pepper. Pour this onto the mushroom masala, add a squeeze of lime and mix together. Enjoy with rice, bread or rotis. Bon appétit!
Which of these recipes will you try first? Do you have any desi mushroom recipes of your own? Tell us in the comments below.
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