Whenever we talk about healthy foods, the first image that rises in every mind is that of a recipe that has very little oil, looks bland and is something we wouldn’t want to eat by choice unless dieting or looking for supplementing a particular nutrient or strictly recommended to eat by our family doctor. My perception of healthy foods is a little different. I term those foods healthy that are cooked taking care of the taste buds & appearance of the prepared dish as much as valuing the nutritional value.
Being the mother of a toddler who happens to be a fussy eater, cooking healthy recipes that fit the bill of being appealing to the ever-scrutinizing eyes of a baby as well as tasting good can be quite a challenge. To keep myself from spending unnecessary time in the kitchen I try to prepare recipes that appeal to all age groups in my household. From a toddler to my aged parents.
The following recipe fits all these criteria seamlessly with the added goodness of Rice Bran Oil, that I use to cook food in and is very easy to make with simple ingredients.
Difficulty Level: Easy
- Green Peas – 1.5 cup
- Button Mushrooms – 200 g
- Onions (finely chopped) – 2 large or 3 medium
- Ginger (finely chopped) – 1 inch piece
- Tomatoes – 5 finely chopped (medium)
- Green Cardamom – 2
- Red Chilli Powder – 1 tsp
- Turmeric Powder – 1/2 tsp
- Salt – to taste
- Fortune Rice Bran Health Oil – 1 tbsp
- Chop the button mushrooms and set aside.
- Heat 3 cups of water and add one teaspoon of salt to it. Turn the flame off and add the chopped mushroom pieces to the boiled salted water and set aside covered. It enhances the flavor of the mushrooms.
- Heat oil in a wok. Add the green cardamoms and finely chopped ginger. Saute for half a minute and add chopped onion.
- Once the onion is saute and the tips begin to turn golden brown add peas, red chilli powder, turmeric powder & salt to taste.
- Pour one to two tablespoon water and let the peas come to a boil.
- Drain water from the mushroom pieces and add to the remaining preparation.
- Add the chopped tomatoes and let the mix cook with a lid on. Take care not to stir too often to avoid mashing up the mushroom pieces.
- Once the oil begins to leave sides and the peas are cooked well through this takes around 8 to 10 minutes, stir one final time and turn off the flame.
Serving suggestion: Serve hot with roti, parantha or naan.
- Green Peas: Green peas are one of the most nutritious leguminous vegetables, rich in health benefiting phyto-nutrients, minerals, vitamins, proteins and anti-oxidants while being low in calories.
- Button Mushroom: They contribute to the recommended daily intake of several vitamins and minerals with scientifically proven goodness in preventing heart diseases, cancer and enhancing immunity levels.
- Tomato: Fresh ripe red tomatoes are very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins. Because of their all-round qualities, dieticians and nutritionists often recommend them to be included in cholesterol controlling and weight reduction programs.
- Rice Bran Oil: Since it is a relatively new type of cooking oil for Indian homes, I chose to share all of its benefits that I personally found quite impressive before choosing to cook in the Rice Bran Health oil.
For more recipes from my kitchen, visit my food corner