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mushroom masala oil free recipe

Mushroom Masala (oil-free)

Author: Molly Patrick


  • 1 cup red onion, chopped (120 g)
  • 1 cup green or red bell pepper, diced (120 g)
  • 2 teaspoons garlic, minced (about 2 medium cloves)
  • 2 teaspoons ginger root, minced
  • ½ teaspoon cumin powder
  • ½ teaspoon garam masala
  • ½ teaspoon coriander powder
  • ¼ teaspoon turmeric powder
  • ¼ teaspoon cayenne powder (reduce to 1/8 teaspoon or omit if you don't like spicy)
  • 2 cups mushrooms, chopped (about 8 oz / 230 g)
  • ¼ teaspoon salt
  • 2 cups tomatoes, chopped (about 2 large tomatoes / 245 g)
  • ½ cup frozen peas (60 g)
  • ½ cup cilantro, chopped (60 g)
  • black pepper to taste
  • plant based sour cream for serving (optional) (see Notes for a recipe)
  • cooked brown rice for serving (optional) (see Notes for a recipe)


  • Chop your vegetables and measure out all of the ingredients ahead of time, this recipe comes together fast. Your spices can all go together in a small bowl.
  • Heat a medium-sized pot over medium heat for 2 minutes. Add the onion, bell peppers, and a small pinch of salt. Cook for 2 minutes, until the onions begin to brown slightly. Add a splash of water if necessary to keep the onions from sticking to bottom of pot.
  • Add the garlic and ginger and cook for about 1 minute, stirring often, then add the cumin powder, garam masala, coriander powder, turmeric powder and cayenne powder and cook for about 30 seconds, or until fragrant. If the spices are sticking to your pot, add a splash of water.
  • Next, add the mushrooms and salt. Cook for 2–3 minutes, until the mushrooms release their juices (insert dirty joke here) and become soft and tender, but not overcooked until mushy. 
  • Add the tomatoes and peas and cook for about 2 minutes, stirring often, until heated through and saucy. Turn off heat, stir in the cilantro and add salt and pepper to taste.
  • Serve over brown rice and top with plant based sour cream and more parsley if desired.


Check out our brown rice and plant based sour cream recipes.