Mushroom Thoran | Mushroom Poriyal

Kalan Poriyal| Koon Thoran |Mushroom Stir fry| MushroomThoran | Mushroom Poriyal is an easy to make tasty stir fry with coconut for rice. The health benefits of mushroom includes,
Cancer: Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.
Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.
The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.
Diabetes: As it is fibre rich the studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Heart health: The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.
Immunity: Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.
Weight management and satiety: Dietary fiber plays an important role in weight management by functioning as a "bulking agent" in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake. Source: medicalnewstoday


I have tasted this Mushroom Thoran in Hilton, Chennai at this vacation. They made without fennel powder and pepper powder. I felt addition of these both powders makes the dish even more tasty and i felt i was right after preparing and tasting the dish.

INGREDIENTS:
Mushroom- 1 packet(250 gms)
Oil- 3 teaspoons
Mustard seeds- 1/2 teaspoon
Onion, chopped-2 small
Green chillies, chopped- 2
Garlic, finely chopped-2 big cloves
Curry leaves- 2 strands
Salt- to taste
Turmeric powder- 1/4 teaspoon
Pepper powder- 1/2 teaspoon(increase according to your spice level)
Fennel powder/ Sombu podi- 1/2-1 teaspoon
Coconut, grated- 1/4 cup

PROCEDURE:

• Wash the mushroom and remove any black colour dirts sticking to it.
• Chop them finely as shown in the picture (like criss- cross cut).

• Heat oil in a pan and mustard seeds, once it splutters add the onion, green chillies, garlic, curry leaves with a pinch of salt.
• Allow to cook till it starts to become soft and then slightly golden for a minute or two. 

• Now add the chopped mushroom and mix well with some salt. Allow to cook well, now water from the mushrooms oozes out so take a wide pan and cook in high flame so that the water drains out fast once you cook in high flame.

• Now add the turmeric powder, pepper powder, fennel powder and mix well and cook for fifteen minutes.

• Now add the grated coconut and mix well and cook for further fifteen to thirty seconds on low flame and switch off the flame.
• Serve with steamed rice and rasam or dhal combination.
• Notes: You could replace pepper powder with red chilli powder if you wish.