Monday, February 4, 2013

Mushroom and Potato Stir Fry (Mezhukkupuratti)



Mushroom is a vegetable that is not welcomed by my kids in their food.  I am one among them who won't give up on trying the foods they really get picky on.  I believe persisted trial of food you hate can change your palate.  The fact is that as kids grow they become more finicky and you cannot relinquish your responsibility of providing healthy food.

Mushrooms are known as the meat of the vegetable world.  These cute little umbrella shaped vegetable is the only source of Vitamin D in vegetables.  Studies shows that there are 14,000 kinds of mushrooms identified and among them only 3000 are edible.  The rest are considered to be poisonous.  They have the following nutrients:

  • Niacin
  • Riboflavin
  • Folate
  • Phosphorus
  • Iron 
  • Panthothenic Acid
  • Zinc
  • Potassium
  • Copper
  • Magnesium
  • Vitamin B6
  • Selenium
  • Thiamin
The health benefits of mushrooms are:
  • Mushrooms are used as a weight loss food.
  • The higher content of potassium helps the body process sodium and lower blood pressure.
  • The antioxidant Selenium in mushrooms works with vitamin E and protects the cell damage from free radicals.
  • They are good source of copper which promotes cardiovascular health.

Well, these are some good reasons why you don't want to miss them in your diet.  I always sneak them with other vegetables and make something that kids cannot easily pick out like in omelets.  I got the recipe of 'Mushroom and Potato Stir fry' from my S-I-L couple of years ago.  I was eager to try it with kids with the intension of easily disguising the mushroom with potatoes.  My elder son Nathan has a strong palate, no matter how much I try, he will find out, he will pick out the mushrooms and just eats the potatoes :( ....but the other two will eat the stir fry without any fuss.  I had this recipe sitting in my draft folder since I started the blog, but never got to take pictures as they finish quickly.  Last weekend I got the chance to make it again and was able to make use of the new props I got from my India trip.





Ingredients
2 - medium potatoes cut lengthwise ( 2 cm long and 1/2 cm thick)
2 - cloves garlic crushed
2 green chili split
2 - shallots thinly sliced
1/4 tsp - chili powder
1/4 tsp - turmeric powder
1/4 tsp - mustard seeds
2 tsp - oil
Salt to taste

15 - button mushrooms cleaned and sliced lengthwise
2 - cloves garlic crushed
2 - green chili split
2 - shallots thinly sliced
1/4 tsp - chili powder
1/4 tsp - turmeric powder
1/4 tsp - mustard seeds
2 tsp - oil
1 - sprig curry leaves
Salt to taste

Directions
  • In a wide non-stick or cast iron pan add the mustard and 2 tsp of oil.  Wait till the mustard splutters.
  • Add the crushed garlic and shallots and cook till light brown.  Add the potatoes, green chili, chili powder, turmeric powder and salt.  Cook it covered on medium heat for 8 -10 minutes by gently flipping the potatoes in after 5 minutes.
  • Remove the lid and cook it open till they are lightly browned or crunchy outside.  Transfer the potatoes from the pan.
  • Use the same pan and splutter 1/4 tsp of mustard in 2 tsp of oil.
  • Add the crushed garlic and shallots and cook till light brown.  Add the mushroom, green chili, chili powder, turmeric powder and salt.  Cook them for 5 - 6 minutes without closing the lid.  Wait till all the moisture is gone and add the curry leaves and mix.
  • Gently add the cooked potatoes to the mushroom and cook for couple of minutes and turn off the stove.
  • Serve the stir fry with Indian flat bread (Roti) or plain rice.
Notes
  • Don't cook the potatoes and mushroom together.  They need to be cooked separately to retain their shape and texture.
  • Use a wide pan so that the potatoes are not over crowded while cooking; this helps to get the potatoes a crispy texture.
  • Avoid adding water when stir frying potatoes.  
  • Adjust the green chili and chili powder according to your spice level.


6 comments:

  1. It really is rather odd that so many kids don't like mushrooms. As I recall, I wasn't all that fond of them when I was young, although now I think they're wonderful. Anyway, this is quite a nice stir-fry. Love all the flavors you've packed into this! Good stuff - thanks.

    ReplyDelete
    Replies
    1. Thanks John for the comments!!! I was not either a big fan of mushroom when I was young.

      Delete
  2. Yummy and irresistible..love it

    ReplyDelete
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