This winter, try this mushroom wrap recipe that takes just 20 minutes to prepare and learn why mushrooms should be part of your winter diet.
Winter is the perfect season to enjoy the nutritional benefits of mushrooms. Mushroom soup is one of the winter treats for many, but this year try making mushroom wraps. Mushroom wraps offer a warm, earthy flavor that will please your taste buds. Not only are mushrooms a delicious dish, they also help meet your daily vitamin D needs due to their high vitamin D levels.
Health Shots spoke to certified nutritionist Malvika Athavale about the benefits of mushrooms and how to make healthy mushroom wraps.
Mushroom roll recipe
To prepare bread you will need:
- Flour – 1 cup
- Arrowroot – 2 tsp.
- Baking soda – 1/4 teaspoon
- Ghee or butter – 1/2 tsp
- salt (optional)
To prepare stuffed mushroom wraps, you will need:
- 2 cups chopped fresh mushrooms
- 1/2 teaspoon chopped onion
- 5-7 cloves of finely chopped garlic
- 1/4 teaspoon black pepper powder
- 1/4 teaspoon coriander mince powder
- 1 teaspoon kasuri methi
- 2 teaspoons fresh cream
- 2 teaspoons finely chopped fresh coriander leaves
- 1 teaspoon ghee and butter
- Salt to taste
Here’s how to make roti:
- step 1: Mix flour, arrowroot, baking soda, and salt to make a soft dough.
- Step 2: Cover the dough with a wet cotton cloth and let it rest for 1-2 hours.
- Step 3: Next, form a ball from the dough and roll it as thinly as possible.
- Step 4: Heat a frying pan over low heat and once it gets hot, fry the roti on both sides.
- Step 5: Grease the hot roti with ghee or butter and keep aside.
Here’s how to prepare stuffed mushrooms.
- step 1: Place the pan on low heat and add the ghee or butter.
- Step 2: Once heated, add ginger and onion and stir-fry.
- Step 3: Then add coriander, cumin powder, kasuri fenugreek and black pepper powder. Mix the ingredients well and simmer for about 30-40 seconds.
- Step 4: Add mushrooms and salt and cook for 1-2 minutes.
- Step 5: Finally, add the fresh cream and coriander leaves and mix well.
Here’s how to prepare the rolls:
- step 1: To prepare the rolls, place the mushroom filling on top of the prepared roti. You can also add more cream on top if you like.
- Step 2: This time I’ll roll it up and pack it. Cut into 2-3 pieces and enjoy.
This healthy and delicious mushroom wrap can be enjoyed by kids as well as for breakfast or lunch.
6 health benefits of eating mushrooms
1. Rich source of vitamin D
Mushrooms are rich in essential nutrients. Although low in calories, it is rich in vitamins and minerals such as vitamin D, B vitamins, selenium, and copper. Vitamin D deserves special attention because it plays an important role in bone health, immune function, and mood regulation, especially during the winter months. When mushrooms are exposed to sunlight and ultraviolet (UV) radiation during growth, their vitamin D content increases and can reduce the risk of vitamin D deficiency.
2. Increase immunity
Mushrooms are known for their ability to boost immunity. Certain mushroom varieties, such as shiitake and maitake, contain beta-glucan, a type of polysaccharide that has been shown to boost immune function. These compounds stimulate immune cell activity and promote stronger defenses against infections and diseases.
Also read: A 15-minute cream-free mushroom soup recipe to warm up your winter nights.
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3. Full of antioxidants
Mushrooms are also rich in antioxidants. Antioxidants help fight oxidative stress by neutralizing free radicals in the body. This process is essential to prevent cell damage, reduce inflammation, and reduce the risk of chronic diseases such as cancer and cardiovascular disease. The presence of antioxidants such as selenium, ergothioneine, and glutathione in mushrooms contributes to their protective effects.
4. Manage blood sugar levels
In addition to supporting immune function and providing antioxidants, mushrooms may also play a role in managing blood sugar levels. Some varieties, such as white button mushrooms, contain compounds that may improve insulin sensitivity and help regulate blood sugar levels. This is especially beneficial for diabetics.
5. Promotes digestion
Mushrooms are an excellent source of dietary fiber. Fiber is essential for digestive health, promoting regular bowel movements and supporting the growth of beneficial gut bacteria. A healthy gut microbiome is associated with overall health, including immune function and mental health.
6. Good for your heart
Mushrooms also contribute to heart health. They are a good source of potassium, a mineral that helps regulate blood pressure. Additionally, certain mushroom types contain compounds such as beta-glucans and fiber that contribute to lowering cholesterol levels. Mushrooms reduce the risk of heart-related diseases and related complications by promoting cardiovascular health.