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Wash the mushroom
Wash the mushrooms and chop them finely.
Mushroom pepper stir fry
Mushroom pepper stir fry has 89.9 calories per serving (1 Small Cup) — that's 88.4 calories per 100g. It provides 3.5g protein, 5.1g carbs, and 6.2g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Mushroom pepper stir fry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories89.9 kcal
- Carbs5.1 g (20.4 kcal)
- Protein3.5 g (13.8 kcal)
- Fats6.2 g (55.6 kcal)
Nutrition Label
Mushroom pepper stir fry
- Serving Size1 Small Cup (100 g)
- Calories89.9 kcal
- Carbs5.1 g
- Fiber4.1 g
- Sugar1.7 g
- Protein3.5 g
- Fat6.2 g
- Saturated fat4.2 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat0.5 g
- Cholesterol0.0 mg
- Sodium329.9 mg
Nutrition per 100g
- Calories88.4 kcal
- Carbs5.0 g
- Fiber4.0 g
- Sugar1.7 g
- Protein3.4 g
- Fat6.1 g
- Cholesterol0.0 mg
- Sodium324.5 mg
1 serving = 101.7g
Cooking time: 20 minutes
Serves: 3 persons
Ingredients
Mushrooms raw
200 Grams
Coconut oil
1 Table Spoon
Tomato ripe local
50 Grams
Curry leaves
10 Grams
Garlic small clove
2 Grams
Ginger fresh
2 Grams
Chillies red
2 Grams
Mustard seeds
0.5 Tea Spoon
Salt
0.5 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
0.5 Tea Spoon
Black pepper powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Cook the mushroom
Heat oil in a large kadhai or wok. Add mustard seeds, ginger, garlic, curry leaves, dried red chillies and stir fry for two minutes . Add onions and cook till translucent. Add tomato paste, coriander powder, cumin powder, chilli powder and garam masala and cook the tomato paste for 2-3 minutes on high heat till you can see oil droplets around the sides.
3
Mixing
Add the mushrooms, pepper, and salt and cook on high heat, tossing regularly for a few minutes till the mushrooms leave the water and reduce slightly in size. Cooking on high heat prevents them from becoming soggy. Once the mushrooms are cooked, turn off the heat and serve.
Also Known As
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Mushroom pepper stir fry | Hara pyaaza tamatar sabzi | Kanda Pat Ani Tomatoch curry | Spring onion tomato curry |
|---|---|---|---|---|
| Calories | 89.9 kcal | 63.4 kcal | 63.4 kcal | 63.4 kcal |
| Carbs | 5.1 g | 5.3 g | 5.3 g | 5.3 g |
| Protein | 3.5 g | 1.8 g | 1.8 g | 1.8 g |
| Fat | 6.2 g | 3.9 g | 3.9 g | 3.9 g |
| Fiber | 4.1 g | 3.2 g | 3.2 g | 3.2 g |
| Sugar | 1.7 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 329.9 mg | 209.9 mg | 209.9 mg | 209.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Hara pyaaza tamatar sabzi Kanda Pat Ani Tomatoch curry Spring onion tomato curry Vasanth Ulli Thakkali Curry Vengaya Thal Thakkali Kuzhambu Aale Kolambi Sang Rassa Ada murgi kari Adrak chicken curry Allam kodi curry Ginger chicken curry Hara dhania choliya Inchi Chicken Kari Inji Kozhi Kari Chana dal tadka
Health Goals Suitability
Weight Loss
At just 89.9 kcal per serving, this is an excellent choice for weight management. The 4.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.5g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (4.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (42) with 4.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~101.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Mushroom pepper stir fry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (179.7-269.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Mushroom pepper stir fry contains 89.9 kcal (3.5g protein, 5.1g carbs, 6.2g fat). That's 88.4 kcal per 100g. You can track exact portions in the Hint app.
At just 89.9 kcal per serving, this is an excellent choice for weight management. The 4.1g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mushroom pepper stir fry has 3.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Mushroom pepper stir fry is light enough for dinner at 89.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mushroom pepper stir fry is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (42) with 4.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
