Mushroom kofta recipe in hindi and its health benefits.- हिंदी में नोट कीजिए मशरूम कोफ्ता रेसिपी और इसके फायदे।

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शाकाहारी लोगों में जिन खास विटामिनों की कमी होती है, उनमें विटामिन डी भी शामिल है। तीस या चालीस की उम्र पार करते ज्यादा वीगन लोग विटामिन डी डेफिशिएंसी का सामना करने लगते हैं। तो क्या इसका मतलब यह है कि वीगन डाइट से विटामिन डी नहीं मिल सकता? जी नहीं, इसका अर्थ है कि आपने अभी तक विटामिन डी के वीगन सोर्स को एक्सप्लोर नहीं किया है। जी हां, सूरज के अलावा बिना पशुओं को नुकसान पहुंचाए आप मशरूम से भी विटामिन डी प्राप्त कर सकते हैं। मशरूम विटामिन डी का एक बेहतरीन वीगन सोर्स है। तो आइए विटामिन डी की अपनी पावर डोज के लिए आज डिनर में तैयार करते हैं मशरूप काेफ्ता की ये टेस्टी और हेल्दी रेसिपी।

टेस्टी और हेल्दी है ये रेसिपी

अगर आप रोज रोज के खाने से बोर हो चुके हैं और कुछ नया ट्राई करने का सोच रही हैं तो मशरूम की ये लजीज डिश बना सकती हैं। ये सिर्फ खाने में स्वादिष्ट ही नहीं है बल्कि आपकी सेहत के लिए भी काफी फायदेमंद हैं। मशरूम का इस्तेमाल कोलेस्ट्रॉल लेवल नियंत्रित करने में, ब्रेस्ट कैंसर में, डायबिटीज को कंट्रोल करने के लिए किया जाता है।

वैसे भी अलग-अलग तरह के पकवान बनाने से खाने का जायका बना रहता है और घर के खाने से बोर भी नहीं होते हैं। इसलिए आज हम आपके लिए लाये हैं मशरूम कोफ्ता की लजीज रेसिपी।

kitchen spices
किचन में मौजूद मसाले स्वास्थ्य के लिए लाभदायक होते हैं | चित्र : शटरस्टॉक

मशरूम कोफ्ता बनाने के लिए आपको चाहिए

मशरूम कटे हुए – 3 कप
पनीर – 3 कप
आलू उबले – 3
प्याज कटा हुआ – 1
टमाटर कटे हुए – 2
लहसुन की कलियां पीसकर – 8
अदरक का पेस्ट – एक इंच
गरम मसाला – 1 टी स्पून
कॉर्न फ्लोर – दो चम्मच
1 बड़ा चम्मच- घी
आवश्यकतानुसार- तेल
काली मिर्च पाउडर – 1 टी स्पून
लाल मिर्च पाउडर – 1 टी स्पून
इलायची पाउडर – एक चौथाई चम्मच
हल्दी पाउडर – 1 टी स्पून
नमक- स्वादानुसार
1 बड़ा चम्मच- क्रीम
धनिया पत्ती – गार्निशिंग के लिए

यह भी पढ़े- शाम हाेते ही बढ़ने लगती है एसिडिटी, तो ये 4 हर्ब्स ट्राई करके देखें

जानें मशरूम कोफ्ता बनाने की विधि

  • सबसे पहले एक पैन में घी डालें और गर्म होने पर उसमें मशरूम, काली मिर्च पाउडर और नमक डालकर दो मिनट तक तलें।
  • एक गहरे बर्तन में उबले आलू और पनीर को मैश करें। फिर इसमें क्रीम, इलायची पाउडर और नमक डालकर मिक्स कर लें। इसके बाद मशरूम और कॉर्न फ्लोर डालकर अच्छी तरह से मिक्स करके बॉल्स तैयार कर लीजिए और गोल्डन ब्राउन होने तक बाॅल्स को तल लीजिए।
remember these 4 things before eating mashroom
मशरूम स्वाद में अद्भुत और पोषक तत्वों से भरपूर होते हैं। चित्र : शटरस्टॉक
  • अब एक कड़ाही में आवश्यकतानुसार तेल लें और गर्म करें और इसमें अदरक-लहसुन का पेस्ट डालकर थोड़ा भुने फिर प्याज डालकर भून लीजिए। इसके बाद इसमें टमाटर और सभी मसाले (नमक, हल्दी पाउडर, लाल मिर्च पाउडर और गरम मसाला) मिलाकर 3 से 5 मिनट भूनें। जब मसाला भून जाए तो ठंडा होने पर इसे पीस लीजिए।
  • अब एक पैन में थोड़ा-सा तेल लें और इस पेस्ट को 2 मिनट के लिए भुने। फिर इसमें एक चम्मच क्रीम को इस पेस्ट में मिला दें और 3 से 5 मिनट तक पकने दें। जब मसाला पूरी तरह पक जाए तब इसमें बाॅल्स को मिलाए और इसमें 2 से 3 मिनट तक पकाएं। फिर धनिया पत्ती से गार्निश करके गर्मागर्म सर्व कीजिए।

विटामिन डी का बेहतरीन सोर्स हैं मशरूम

मशरूम विटामिन का अच्छा स्रोत है। एनसीबीआई (नेशनल सेंटर फॉर बायोटेक्नोलॉजी इनफार्मेशन) की साइट पर पब्लिश एक रिसर्च के अनुसार, इसमें विटामिन-बी1, विटामिन-बी2, विटामिन-बी9, विटामिन-बी12, विटामिन-सी और विटामिन-डी2 मौजूद होते हैं। हमारे स्वास्थ्य के लिए विटामिन बेहद अहम होते हैं। मशरूम एनीमिया, पेट की समस्याएं और कोलेस्ट्राॅल को कंट्रोल में रखने के साथ-साथ समग्र स्वास्थ्य के लिए लाभकारी है।

यह भी पढ़े- हेल्दी और वेट लॉस फ्रेंडली डिनर के लिए ट्राई करें क्विनोआ खिचड़ी, रेसिपी हम बता रहे हैं

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