This delightful dish is packed full of tender onions, juicy mushrooms, and perfectly cooked peas. The vegetables are sautéed with a vibrant blend of Indian spices that gives them an exceptional flavor and on top of all that – this dish is oil-free! This makes a wonderfully savory side dish or main course served over a bed of grains.

Mushroom Matar Sauté [Vegan, Gluten-Free]



  • 8 large White Button mushrooms, sliced
  • 1 large sweet onion, sliced
  • 1 cup frozen sweet peas
  • 1 teaspoon tamarind paste (see notes)
  • 1 teaspoon turmeric
  • 2 teaspoons coriander powder
  • 1 teaspoon curry powder
  • 1 teaspoon fennel seeds
  • 1 teaspoon powdered ginger
  • 2 teaspoon tamari or other low-sodium soy sauce
  • 1/4 cup fresh cilantro, chopped plus a few sprigs for garnish


  1. Water sautée the onion until it's translucent.
  2. Add the spices, tamari, tamarind paste, and mushrooms and sauté everything until the mushrooms are cooked. This takes about 10 minutes.
  3. Stir in the peas last and let them cook a bit longer until they are thawed and warm but still bright green.
  4. Add the chopped cilantro and stir it to combine.
  5. Garnish this with a bit more fresh cilantro.


You can find ingredients like tamarind paste at most Indian or Thai grocery stores.