So it’s “Veganuary” again and I’m seeing all sorts of posts in my news feeds about plant-based diets. I think it’s great that there’s more and more effort to get the word out about the power of a plant-based diet to make a huge difference in our lives in so many ways. I’m glad being vegan is becoming more popular. I’m seeing more and more YouTube videos and reading blog posts with intriguing dishes. These have been the jumping off point for new dishes in my kitchen like today’s oil-free vegan Curry Mushroom Peas or Mushroom Matar recipe.
HOWEVER! I’m also seeing the SOS “same ol s**t” being spread around. I see many articles like “High Protein Lunch Recipes” and “What you need to be careful about as a vegan.” and it makes me mad!
It’s no wonder you might be confused or worried about getting enough protein. It’s no wonder people think they are MISSING important nutrients by going vegan. The truth is you ARE missing something by NOT an eating whole-food plant based diet. You are missing many important nutrients and fiber. The truth is, eating vegan is at the ROOT of being your healthy best. This isn’t new science. This isn’t debatable really. But still we are confused. (Is this an accident? 🤔)
Because most of us don’t really understand the research, don’t know the political interests of who is behind the questionable “facts” or conclusions being promoted we can get scared. Are you confused? It’s totally understandable. And it’s in the best interest of the food, drug and medical industry to keep you that way. Their financial bottom lines are counting on it.
That’s why I focus my attention on helping you get clear on what the truth is in common sense ways so that you don’t end up confused or scared by all the BS you are bound to hear.
Anyway, back to today’s recipe which was inspired by a young brother here where I live in Tanzania who is interested in learning how to cook vegan and asked me if I have a recipe for “Mushroom Peas”. (I did not.) So I did some investigating to find one!
There is a strong influence from India here due to the long history of Indian presence beginning in the 19th century. They make up a sizable portion of the merchant class especially along the coast of the Indian Ocean and in the larger towns and cities. Here in Arusha you will find many, many stores are owned and operated by “wahindi”.
This influence can be seen in the food as well. Curry dishes are common. In fact curry vegetables is one of the vegan dishes that can usually be found in restaurants.
Mushroom Peas, or more accurately Mushroom Matar, is one such dish.
This oil free version uses cashews or coconut milk to make it creamy and delicious. It comes together quickly and is great served over rice.
Curry Mushroom Peas (Mushroom Matar)
- 1 cup mushrooms, sliced. (Use any variety you have or like or a mixture of varieties)
- 1 cup fresh or frozen green peas
- 1 medium red or white onion, finely chopped
- 2 large cloves garlic, chopped or minced
- 1 inch piece of ginger, peeled and finely chopped or grated
- 2 medium tomatoes, diced
- 1 tbsp coriander powder
- 1 tsp cumin powder
- ½ tsp cayenne or other red chili powder
- ½ tsp turmeric
- 2 TBLS cashews unsoaked OR ¼ cup coconut milk
- 1 cup water
- 1 heaping tsp garam masala
- ½ tsp sweetener such as coconut sugar, date sugar, coconut nectar (optional)
- Ground black pepper and salt to taste
- Heat a saucepan and add the onion, garlic and ginger.
- Add 2 tbsp water and saute over medium heat until the onions soften and start to change color, about five minutes.
- Add the tomatoes along with the coriander powder, cumin powder, cayenne, and turmeric.
- Stir well, cover, and cook for 5 minutes or until the tomatoes are very soft and mushy.
- Add the mushrooms to the pan along with salt and pepper.
- Stir-fry the mushrooms until they begin to caramelize, about three to four minutes.
- Add the peas, cover and cook for a few minutes until peas are tender but still al dente and bright green.
- If you are using cashews instead of coconut milk, add 1 cup of cold water and the cashews to your blender and blend until smooth.
- Add the blended cashews or coconut milk to the pan and stir.
- Add the garam masala and add more salt if needed.
- Add a little more water if the sauce looks too dry.
- Stir in the sweetener (optional).
- Heat until mixture comes to a boil.
- Serve over rice.
Give this recipe a try and let me know in the comments what you think.
Aaahhhh thank you so much!! it’s so awesome to know I am not alone in all this and finding women like you is so inspiring, I kind of wanna do what you are doing! <3 sending waves of gratitude and love all the way from Vienna (Austria) <3 Jay
What is the amount of cashews? 2T or 2T plus one cup? Do they need to be soaked?
So sorry! Just 2 TBL and not soaked. Cashews blend up nicely without soaking. I have updated the recipe to correct.