Mushroom Wrap Recipe: Know the Health Benefits

Winter is the perfect time to reap the nutritional benefits of mushrooms. While mushroom soup is one of many people’s favorite winter delights, try making mushroom wraps this year. Mushroom wraps offer a warm and earthy flavor and can satisfy your taste buds. Apart from being a tasty dish, mushrooms help you meet your daily requirements for vitamin D because of their high levels.

Health Shots spoke to certified nutritionist Malvika Athavale to find out the benefits of mushrooms and how to make healthy mushroom wraps.

Mushroom wrap recipe

To prepare the bread, you will need:

• Wheat flour – 1 cup
• Arrowroot – 2 teaspoons
• Baking soda – 1/4 tsp
• Ghee or butter – 1/2 tsp
• Salt (as per taste)

To prepare the filling for the mushroom wraps, you will need:

• 2 cups chopped fresh mushrooms
• 1/2 tsp chopped onion
• 5 to 7 cloves of finely chopped garlic
• 1/4 tsp black pepper powder
• 1/4 tsp coriander-cumin powder
• 1 tsp Kasuri methi
• 2 tsp fresh cream
• 2 tsp finely chopped fresh coriander leaves
• 1 tsp 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 keep it for 1 to 2 hours.
• Step 3: Then make a ball from the dough and roll it as thin as possible.
• Step 4: Place the pan on a low flame and once it gets hot, cook the roti on both sides.
• Step 5: Heat roti with ghee or butter and keep aside.

Here’s how to make the mushroom filling:

• Step 1: Place the pan on low heat and add ghee or butter.
• Step 2: When it gets hot, add ginger and onions and fry.
• Step 3: Now, add coriander, cumin powder, kasuri fenugreek and black pepper powder. Mix the ingredients well and cook for 30 to 40 seconds.
• Step 4: Add mushroom and salt and cook for 1-2 minutes.
• Step 5: Finally add coriander leaves and coriander leaves and mix well.

Here’s how to prepare the roll:

• Step 1: To prepare the roll, stuff the mushrooms on the prepared roti. You can also add more cream on top if you like.
• Step 2: Now roll it and pack it. Now cut them into 2 to 3 pieces and enjoy.

You can also serve these healthy and delicious mushrooms to kids for breakfast or lunch.

Also read

6 Health Benefits of Eating Mushrooms

1. A great source of vitamin D

Mushrooms are a rich source of essential nutrients. They are low in calories but high in vitamins and minerals including vitamin D, B vitamins, selenium and copper. Vitamin D is particularly noteworthy because it plays a key role in bone health, immune function, and mood regulation, especially in winter. Exposure to sunlight or ultraviolet (UV) light during mushroom growth increases their vitamin D content, which helps reduce the risk of vitamin D deficiency.

2. Boosts immunity

Mushrooms have the ability to boost the immune system. Some mushroom varieties, such as shiitake and maitake, contain beta-glucans—a type of polysaccharide that has been shown to improve immune function. These compounds stimulate the activity of immune cells, promoting a stronger defense against infections and illnesses.

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Also Read: A 15-minute mushroom soup recipe without cream to warm winter evenings

3. Packed with antioxidants

Mushrooms are also loaded with antioxidant properties. Antioxidants help fight oxidative stress by neutralizing free radicals in the body. This process is essential to prevent cellular damage, reduce inflammation, and reduce the risk of chronic diseases, including cancer and cardiovascular conditions. The presence of antioxidants such as selenium, ergothioneine and glutathione in mushrooms contributes to their protective effects.

4. Maintains  sugar levels

In addition to supporting immune function and providing antioxidants, mushrooms play a role in managing sugar levels. Some varieties, such as white button mushrooms, contain compounds that improve insulin sensitivity and help regulate glucose. It is especially useful for people with diabetes.

5. Promotes digestion

Mushrooms are a great source of dietary fiber. Fiber is essential for digestive health, promotes regular bowel movements and supports the growth of beneficial gut bacteria. A healthy gut microbiota is associated with overall well-being, including immune function and mental health.

6. Good for the heart

Mushrooms also support heart health. They are a good source of potassium, a mineral that helps regulate bp. In addition, certain types of mushrooms contain compounds such as beta-glucans and fiber, which contribute to lower cholesterol levels. By promoting cardiovascular health, mushrooms reduce the risk of heart diseases and related complications.