Get ready to serve the best stuffed portobello mushrooms of your life.
Forewarning you now: this recipe is not for the faint but promise it’s worth every effort. Your guests (including meat eaters) will certainly come to enjoy the balance of taste and texture in this meal so be sure to stuff these very generously as the recipe makes quite a bit. st. Its heartiness makes the perfect dinner on a cold winter day and one of my favourite things to prep hosting weekend dinners or just having a night-in. Served best right out of the oven and with a side of black organic rice.
Nutritional facts of mushrooms
Known for their cleansing and healing properties, and consumed as medicine for thousands of years, mushrooms are low caloric and also known to be a good source of B complex vitamins, such was niacin and riboflavin, providing energy by breaking down protein, fats and carbohydrates. Mushrooms are also a good source of minerals not often found in plant foods such as selenium (protects against cell damage) and copper (builds red blood cells).
Health benefits of mushrooms
Though different types of mushrooms (e.g., shiitake, crimini, oyster, enoki, etc.) provide varying nutritional profiles, this edible fungus offers several health benefits.
- Enhances our mood
- Improves brain function/protects our brain as we get older
- Increases energy
- Boosts gut health
- Supports immune system
- Promotes weight loss/maintenance
When they’re best
All year (North America)
How to pick
Mushrooms are also known to support bone strength as they contain a good amount of calcium – a type of mineral needed to build and maintain strong bones, especially together with vitamin D.
Mushrooms are a separate kingdom classified from food and plant foods and instead known as fungi and therefore do not use photosynthesis, meaning they can grow without light and in dark environments.
But that doesn’t mean mushrooms need darkness to grow. In fact, mushrooms enhanced with vitamin D are the only plant product that provides sufficient amounts of bioavailable vitamin D if consumed in its appropriate amounts, making it a primary source of vitamin D for vegans.
When shopping for mushrooms, look for packages marked with “UVB.” If this isn’t available, you can make your own exposing them to the sun for about 10-15 minutes, which is said may provide with 100% of your daily requirement of vitamin D. When refrigerated, the exposure can be retained between 4 – 8 days.
Recipe
Here’s everything you need and included a quick video of the process in case you get stuck, enjoy!
Stuffed Portobello Mushrooms
Equipment
- 1 Deep pan/wok
- 1 Baking sheet
- Parchment paper
Ingredients
Prep Ahead
- 3/4 cup Lentils, roasted
- 1 cup Quinoa, cooked
- 1/2 cup Walnuts, chopped and roasted
Produce
- 3 Garlic cloves, minced
- 6 Portobello mushrooms
- 1 Red bell pepper, diced
- 1/2 Red onion, chopped
- 5 oz Spinach
- 1 Tomato, diced
- 1 cup Zucchini, diced
Seasoning, oils and condiments
- Black pepper, cracked
- t tsp Basil, dried
- 2 tbsp Extra virgin olive oil
- 1 tsp Garlic salt
- Pink Himalayan Salt
- 156 mL Tomato paste
- 3/4 cup Vegetable broth
- Parmasean cheeze
- Balsamic glaze
Instructions
For Filling
- 1. Add extra virgin olive oil to a wok or deep dish pan on medium heat.
- 2. Add minced garlic, some cracked black pepper and stir quickly to avoid burning.
- 3. Add chopped red bell peppers, red onions, zucchini then garlic salt and basil. Combine well.
- Add spinach and continue to stir until half-way cooked.
- Add vegetable broth and continue to stir.
- Add diced tomato and continue to stir.
- Add cooked quinoa and tomato paste then mix well.
- Taste test, adding additional pepper and seasoning if needed.
- Add walnuts and continue to stir.
- Add roasted lentils and continue to stir on low heat for 2-3 minutes then set aside.
For Mushrooms
- Add cleaned portobello mushrooms to a mixing bowl and lather a thin coat of extra virgin olive oil.
- Season evenly with dry basil or Italian seasoning.
- Stuff each mushroom to the top with filling and place on baking sheet.
- Bake at 350 degrees for 20 minutes.
- Top with parmesan cheese and a drizzle of Balsamic glaze, enjoy.