4 Healthy Indian Mushroom Recipes You Must Try

Mushrooms are often considered the weakest veggie but we're here to break that myth. Low in calories, high in antioxidants, rich in B-vitamins, and even a natural source of vitamin D, mushrooms deserve a regular spot on your plate.

In Indian cooking, mushrooms pair beautifully with spices, herbs and whole grains. Whether you’re looking for a protein-packed snack, a wholesome pulao, or a light rasam, this collection of four healthy vegetarian mushroom recipes will give you a variety of flavours while keeping your meals nourishing.

1.  Mushroom Masala Curry — Creamy, Spiced & Comforting

Mushrooms make an amazing base for Indian curries — they soak up spices beautifully and bring a hearty texture. This mushroom masala is rich, creamy, and aromatic, yet light enough for everyday meals. It pairs equally well with roti, naan or plain rice.

Ingredients (Serves Four)

300 g mushrooms (sliced), 1 onion (finely chopped), 1¼ cups tomato puree, 1 tsp ginger-garlic paste, 20 cashews (soaked and ground, or coconut milk/cream as substitute), 2½ tbsp oil or ghee, ½ tsp turmeric, 1 tsp red chili powder, 1 tsp cumin powder, 1 tsp coriander powder, 1 tsp garam masala, salt, whole spices (bay leaf, cardamom, cinnamon) optional, kasuri methi, coriander, lemon.

Method

Heat oil or ghee, add whole spices if using, then onions. Sauté till golden and stir in ginger-garlic. Mix in turmeric, chilli, cumin, coriander, salt, and garam masala, then add tomato puree. Cook till thick and aromatic. Stir in the cashew paste or coconut milk with a little hot water to form a creamy base.

In another pan, sauté mushrooms until lightly browned, then add them to the curry. Simmer covered for a few minutes until mushrooms are tender. Finish with kasuri methi, coriander, and lemon juice.

Nutrition (per serving, approx.)

184 kcal, 5 g protein, 3 g fiber. Balanced, lightly creamy, and antioxidant-rich.

Image source: Swasthi’s Recipes

2. Goan Mushroom Pulao- Aromatic, Creamy and Comforting

When you want something satisfying but not too heavy, this Goan-style mushroom pulao hits the spot. Fluffy basmati rice, button mushrooms, coconut milk and whole spices come together to make a dish that’s rich in flavour, easy enough for any weekday, yet impressive enough for guests.

Ingredients (Serves Three)

1.5 cups basmati rice (soaked 20-30 minutes), 200-250 g white button mushrooms, sliced or chopped, 1 medium onion (≈ 85 g), thinly sliced or chopped,1 tomato, chopped, 1 medium potato, peeled & cubed (optional), 1-2 green chilies, chopped, ½ tbsp ginger-garlic paste, 3 tbsp oil (coconut oil, sunflower oil, or neutral oil), whole spices: 1 bay leaf, 1-1.5 inch cinnamon stick, 3 green cardamoms, 4-5 cloves, 6-7 black peppercorns, 1 tsp cumin seeds (optional),1 cup thick coconut milk,1.5 to 1.75 cups water (adjust depending on rice soaking + quality), Salt, to taste, Fresh coriander or mint leaves for garnish.

Method

First rinse and soak the basmati rice for 20 to 30 minutes. While the rice soaks, chop onions, tomato, mushrooms, potato (if using), and green chillies.

In a pressure cooker, heat oil, then add the whole spices and cumin seeds. Let them sizzle and become fragrant. Add the chopped onion and sauté on low-medium heat until the onion turns light golden. Then stir in the ginger-garlic paste, followed by the tomato, green chillies, and potato. After a minute, add the mushrooms and sauté for 4-5 minutes.

Once the mushrooms are partially cooked, drain the soaked rice and add it to the cooker, stirring gently for a minute. Pour in the coconut milk and water, then add salt. Mix everything well. Seal the cooker and pressure cook for 2-3 whistles (or about 9-10 minutes) depending on your cooker’s size. Let the pressure drop naturally. When you open it, fluff the rice gently with a fork. Garnish with coriander or mint, and serve hot with a side of lime, sliced onions, or raita.  Nutrition (per serving)

Calories: ~ 660 kcal, Carbohydrates: 86g,  Protein: 11 g, Fat: 31 g

Image source: Dassana’s Veg recipes

3.  Chettinad Mushroom Masala — Fiery, Creamy & Deeply Flavoured

This South Indian-style curry brings together onions and tomatoes, juicy mushrooms, and the signature heat of black pepper. Creamy coconut milk balances the spice, and curry leaves, fennel, fenugreek-aroma, mustard & cumin seeds add depth. It’s a rich, satisfying dish perfect with basmati rice, jeera rice or hot rotis.

Ingredients (Serves Four)

 You will need 15 ml neutral oil such as coconut or sunflower oil, 5 g mustard seeds, 5 g cumin seeds, 2 sprigs of fresh curry leaves, 20 g fresh cilantro (coriander leaves), 2 green chilies slit lengthwise, 1 large onion (about 150 g) finely chopped, 30 g ginger-garlic paste, 3 medium tomatoes (about 360 g) diced, 10 g ground coriander, 5 g ground fennel, 2 g ground turmeric, 340 g cremini or button mushrooms, 10 g garam masala, 5 g freshly ground black pepper, 60 ml coconut milk, and salt to taste.

Method

Begin by heating the oil in a skillet, then add mustard and cumin seeds until they crackle. Stir in half of the cilantro, the curry leaves, and the green chillies. Add the chopped onion with a pinch of salt and cook until it becomes richly golden, so it melts into the curry base. Mix in the ginger-garlic paste and sauté briefly. Then add diced tomatoes, turmeric, ground fennel, and ground coriander. Cook until tomatoes are pulpy and deeply coloured. Pour in the coconut milk and cook the curry for about four to five minutes until the colour deepens to a rich reddish brown. Introduce the mushrooms, stir well, bring to a boil again, then mix in garam masala, black pepper, and salt. Turn off the heat, stir in the remaining cilantro, and serve hot.

Nutrition (per serving approx)

Each serving provides about 69 kcal, has 8 g of carbohydrates, 2 g of protein, 4 g of fat, including saturated fat.

Image source: Holy Cow! Vegan

4. Matar Mushroom — Earthy, Homestyle, Simple

When you want a comforting North Indian curry that’s both hearty and fresh, this Matar Mushroom delivers. Juicy mushrooms and sweet peas cook together in a mildly spiced onion-tomato base, creating a wholesome dish that feels like home. Best with roti, paratha, naan or steamed rice.

Ingredients (Serves Three)

You’ll need 30 ml neutral oil, one medium onion (about 150 g) finely chopped, 7.5 ml ginger-garlic paste, one green chili chopped, three medium tomatoes (≈ 360 g) finely chopped, 2.5 g turmeric powder, 1.25-2.5 g red chili powder (adjust per your spice level), 5 g coriander powder, 200 g button mushrooms chopped, 100-125 g green peas (fresh or frozen), approximately 480 ml water (adjust depending on peas’ tenderness), salt to taste, and 2.5-5 g garam masala. For garnish, about 10-15 g chopped fresh coriander leaves.

Method

Begin by heating the oil in a pan or kadai. Add the chopped onion and sauté it until softened and translucent. Stir in the ginger-garlic paste and green chili, cooking briefly until the raw aroma disappears. Next add the chopped tomatoes and let them soften, then mix in turmeric, red chili powder and coriander powder. Once the tomato-onion masala becomes mushy and oil starts separating, add the chopped mushrooms and peas, stirring well for two to three minutes. Pour in water and salt, cover and cook until peas are tender (if peas are frozen or very fresh, less water and less time are needed; harder peas may require more water). When the curry is cooked and some water remains, reduce uncovered if needed to reach a semi-dry gravy consistency. Just before serving sprinkle garam masala, stir gently, and garnish with chopped coriander leaves. Serve hot.

Nutrition (per serving)

Each portion has about 186 kcal, 20 g carbohydrates, 6 g protein, 10 g fat (with saturated fat ~1 g)

Image source: Dassana’s Veg Recipes

Final Thoughts on Healthy Mushroom Recipes Indian Style

From the fiery Chettinad curry to the creamy soup, from a wholesome pulao to snackable tandoori bites — mushrooms are as versatile as they are nutritious. They’re naturally low-fat, vegetarian-friendly, and packed with vitamins and minerals, making them perfect for everyday Indian cooking.

Try rotating these Indian mushroom recipes across your weekly menu to enjoy variety, balance, and nourishment. Whether you’re looking for a quick curry, a healthy starter, or a filling paratha, these dishes bring mushrooms to life in the most flavorful way.