Indian · lunch, dinner

Matar Mushroom Masala (Mushroom and Pea Curry)

Matar Mushroom Masala (Mushroom and Pea Curry) — from Kunal Kapur's cooking video Watch how it’s made · 7:42

Video by Kunal Kapur on YouTube · Open on YouTube

45 minServes 4342 kcal a serve
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

A vegetarian curry built on vegetables, with no cream: a serve has about 9 g of fibre and nearly half a day's vitamin C from the tomatoes, peas, onion and spices.

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Ingredients 24

Method

Tap a time to watch that step in the video.

  1. Heat 5 tbsp oil and add the bay leaf, cinnamon, cardamoms, cloves and cumin. Add the onions, then the garlic, ginger and green chilli, and cook until the onions are half browned. 0:39
  2. Stir in the chilli powder, turmeric and coriander powder for about 15 seconds. Add the curd and cook on high for 2 minutes, then add the tomatoes and salt and cook until mushy. 1:31
  3. Cool the masala a little and grind it to a fine paste. Return it to the pan with 1½ cups water, bring to the boil and finish with kasoori methi and garam masala. 2:22
  4. In another pan, heat 1 tbsp oil on high, add the mushrooms and leave them untouched for 2 minutes. Add the butter, cook a minute more, then add the peas and a little salt and toss for 2 minutes. 4:09
  5. Pour the curry over the mushrooms and peas, check the seasoning and finish with chopped coriander. 5:03

Tip. The cook cleans the mushrooms by rubbing them with a spoon of flour and rinsing it off (not counted here; just rinse them if you avoid gluten). Paneer or potato can replace the mushrooms. Serve with rice, roti or paratha.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy342 kcal1,430 kJ
Protein7.7 g15% of a day
Fibre8.8 g31% of a day
Carbohydrate27 g18 g net · 12 g sugars10% of a day
Fat25 g3.6 g saturated32% of a day
Sodium510 mg22% of a day

Where the energy comes from one serve

  • Net carbs 22%
  • Protein 9%
  • Fat 69%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High118%

1.9 g a serve, mostly from oil (97%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K High48%

58 µg a serve, mostly from green peas (25%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C High46%

42 mg a serve, mostly from tomatoes (59%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E High35%

5.3 mg a serve, mostly from oil (67%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B6 High26%

0.4 mg a serve, mostly from tomatoes (33%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate High21%

85 µg a serve, mostly from green peas (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium High20%

920 mg a serve, mostly from tomatoes (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source18%

3.3 mg a serve, mostly from green peas (26%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin A Source18%

164 µg a serve, mostly from tomatoes (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Magnesium Source17%

70 mg a serve, mostly from green peas (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source15%

1.7 mg a serve, mostly from green peas (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium Source11%

6.2 µg a serve, mostly from mushrooms (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Show the other 3
Calcium8%

100 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B122%

0 µg a serve, mostly from curd (56%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin D1%

0.1 µg a serve, mostly from mushrooms (59%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Kunal Kapur; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.