Chettinad Mushroom and Green Peas Stir Fry Recipe
Chettinad cuisine, known for its bold and aromatic spices, brings to you this delightful Chettinad Mushroom and Green Peas Stir Fry, a dish that is as flavorful as it is healthy. With earthy mushrooms, fresh green peas, and a melange of spices, this dish is a perfect accompaniment for any meal. It is diabetic-friendly, making it a great choice for those looking for low-glycemic options, and its quick preparation and rich flavors will surely make it a favorite at your lunch table.
Ingredients
| Ingredient | Quantity |
|---|---|
| Onion | 1, sliced |
| Ginger | 1 inch, finely chopped |
| Garlic | 4 cloves, chopped |
| Button mushrooms | 1 cup, sliced |
| Green peas (Matar) | 1/2 cup |
| Fennel seeds (Saunf) | 1 teaspoon |
| Fenugreek seeds (Methi Seeds) | 1 teaspoon |
| Poppy seeds | 1 teaspoon |
| Whole black peppercorns | 1 teaspoon |
| Coriander (Dhania) seeds | 1 teaspoon |
| Cinnamon stick (Dalchini) | 1 inch |
| Cardamom pods/seeds | 1 |
| Dry red chillies | 2 |
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Cuisine: Chettinad
Course: Lunch
Diet: Diabetic-Friendly
Instructions
-
Prepare the Chettinad Masala:
Start by roasting the spices for the Chettinad masala. Take a small pan and dry roast the fennel seeds, fenugreek seeds, poppy seeds, black peppercorns, coriander seeds, cinnamon stick, and cardamom pods over medium heat. Roast them until they release their fragrant oils, which should take about 2-3 minutes. Allow the spices to cool, then grind them into a smooth powder using a spice grinder or a mortar and pestle. -
-
Stir Fry the Aromatics:
Heat oil in a large pan or wok over medium heat. Once the oil is hot, add the chopped ginger and garlic. Sauté them for about 2 minutes until they become fragrant and start to brown slightly. -
Cook the Onions:
Add the sliced onion to the pan and continue to sauté until the onions become translucent and slightly golden. This should take another 3-4 minutes. -
Add Mushrooms and Green Peas:
Now, add the sliced button mushrooms to the pan. Stir them well, cooking for about 5-7 minutes until the mushrooms release their water and shrink down in size. Once the mushrooms are cooked, toss in the green peas and mix everything thoroughly. -
Incorporate the Ground Masala:
Sprinkle in the ground Chettinad masala that you made earlier. Stir everything together until the masala is evenly distributed and the vegetables are coated in the spices. Continue to stir fry for another 2-3 minutes, allowing the raw smell of the masala to cook off. -
Serve:
Once the Chettinad Mushroom and Green Peas Stir Fry is ready, transfer it to a serving plate. It’s the perfect combination of spicy, savory, and slightly earthy flavors. -
Pairing Suggestion:
Serve this stir fry alongside Egg Masoor Dal (Lentil Curry with Eggs) and Kerala Style Whole Wheat Parotta for a complete, satisfying meal that embodies the boldness and warmth of South Indian cuisine.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 4 g |
| Carbohydrates | 18 g |
| Dietary Fiber | 4 g |
| Sugars | 5 g |
| Fat | 4 g |
| Saturated Fat | 0.5 g |
| Sodium | 200 mg |
| Potassium | 250 mg |
This Chettinad Mushroom and Green Peas Stir Fry not only brings the distinct flavors of Southern India to your table but is also packed with fiber and nutrients, making it a perfect choice for a healthy, diabetic-friendly meal. Enjoy this fragrant stir fry as a light main course or as a side dish to complement your favorite Indian recipes!
