Calories in Matar Mushroom

In this recipe the peas outnumber the mushrooms. One bowl is made from 100 g of green peas, 50 g of button mushroom, 50 g of tomato and 50 g of onion, cooked in 1 tablespoon of oil. That quantity fills a good-sized bowl of gravy, more than the katori many households would serve next to dal and roti, and the figure of 259 kcal belongs to that full bowl. A restaurant matar mushroom is generally built on a cashew or cream base, which this recipe does not have, and will be richer.

Fat provides 51% of the energy, carbohydrate 32% and protein 17%. The fat is essentially the tablespoon of oil. The carbohydrate and most of the protein come from the peas; mushrooms are mostly water and add flavour, texture and a little protein for very little energy. Between them the vegetables give 10.7 g of protein and 10.7 g of fibre, which is unusual for a sabzi with no paneer, pulse or soya in it. Among the 22 dishes compared, only the paneer dishes offer more protein per serving.

One bowl of matar mushroom is about 12% of a sedentary man's daily energy requirement and 16% of a woman's. Two bowls come to 518 kcal with 21.4 g of protein. For a vegetarian meal without dal or paneer, matar mushroom is one of the better sabzis to build around, because it brings protein and fibre together. The peas are starchy, though, so it is sensible to go a little easier on the roti or rice.

The main caveat with matar mushroom is the difference between this home-style recipe and a restaurant one. Cream, butter and nut pastes can add a great deal to a dish whose base figure is 259 kcal. The gravy is also salted to taste, a point to note for anyone who has been told to cut down on salt; a doctor or dietitian's limits for blood pressure or kidney disease come first.