Chettinad Mushroom and Green Peas Stir Fry Recipe
Description:
The Chettinad Mushroom and Green Peas Stir Fry is a flavorful and easy-to-make dish from the Chettinad cuisine, known for its rich spices and aromatic masalas. This recipe blends fresh button mushrooms with a homemade Chettinad spice mix, complemented by the crispness of green peas. The result is a quick, yet delicious stir fry that’s perfect for busy days when you’re craving something tasty and diabetic-friendly. This dish pairs beautifully with lentil curry or Indian flatbreads like Parotta for a satisfying meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Onion | 1, sliced |
| Ginger | 1 inch, chopped |
| Garlic | 4 cloves, chopped |
| Button mushrooms | 1 cup, sliced |
| Green peas (Matar) | 1/2 cup |
| For the Chettinad Masala | |
| Fennel seeds (Saunf) | 1 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1 teaspoon |
| Poppy seeds | 1 teaspoon |
| Whole Black Peppercorns | 1 teaspoon |
| Coriander (Dhania) Seeds | 1 teaspoon |
| Cinnamon stick (Dalchini) | 1 inch |
| Cardamom (Elaichi) pods/seeds | 1 pod |
| Dry Red Chillies | 2 |
Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2-3
Course: Lunch
Cuisine: Chettinad
Diet: Diabetic-Friendly
Instructions
-
Roast the Chettinad Masala:
- Start by roasting the whole spices for the Chettinad masala. In a small pan, add fennel seeds, methi seeds, poppy seeds, black peppercorns, coriander seeds, cinnamon stick, cardamom pods, and dry red chillies.
- Roast the spices over medium heat for 2-3 minutes until they release their fragrance. Keep an eye on them to ensure they don’t burn.
- Allow the roasted spices to cool and then grind them into a smooth powder using a spice grinder or mortar and pestle. Set aside.
-
-
Prepare the Stir Fry:
- Heat oil in a large pan or wok over medium heat.
- Add chopped ginger and garlic to the hot oil, sautéing for 2-3 minutes until fragrant and lightly golden.
- Add the sliced onion and sauté until it becomes translucent and slightly browned, about 5 minutes.
- Stir in the sliced button mushrooms, cooking until they release their water and soften, about 4-5 minutes. Make sure to sauté the mushrooms well, allowing them to cook through.
-
Add the Green Peas and Chettinad Masala:
- Once the mushrooms are cooked, add the ground Chettinad masala and the green peas to the pan. Stir well to coat the mushrooms and peas with the masala.
- Cook the stir fry for an additional 2-3 minutes, allowing the flavors to meld and the raw smell of the spices to dissipate. Taste and adjust seasoning if necessary.
-
Serve:
- Once done, transfer the Chettinad Mushroom and Green Peas Stir Fry to a serving plate.
- This stir fry pairs wonderfully with a side of Egg Masoor Dal (Lentil Curry with Eggs) and Kerala Style Whole Wheat Parotta for a complete and wholesome meal.
Tips for the Best Chettinad Mushroom and Green Peas Stir Fry:
- Spice Level: If you prefer a milder version, reduce the number of dry red chillies or omit them altogether.
- Mushrooms: Button mushrooms are ideal for this recipe, but you can also use other types like cremini or portobello for a deeper flavor.
- Storage: This dish can be stored in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
- Serving Suggestions: This dish works well as a side with steamed rice, chapati, or as a filling for wraps.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 110 kcal |
| Protein | 4g |
| Carbohydrates | 12g |
| Fiber | 3g |
| Fat | 5g |
| Saturated Fat | 0.5g |
| Sodium | 35mg |
| Potassium | 300mg |
| Vitamin A | 4% of DV |
| Vitamin C | 10% of DV |
| Calcium | 2% of DV |
| Iron | 6% of DV |
Conclusion:
The Chettinad Mushroom and Green Peas Stir Fry is a quick, nutrient-packed dish bursting with the bold flavors of Chettinad cuisine. With its fragrant homemade spice mix and the added crunch of green peas, it’s a perfect low-carb and diabetic-friendly option. Enjoy this easy stir fry for lunch or as a light dinner, and complement it with other Indian dishes to create a well-rounded meal!
