Mushrooms are often mistaken for vegetables, but they are actually fungi and have completely different physical and nutritional properties from fruits or vegetables. They’re rich in protein and plenty of micronutrients such as zinc, manganese, copper, selenium, phosphorus and B complex vitamins. On top of the many essential nutrients and antioxidants they offer, they also have a positive influence on blood lipids, glucose, immunity and weight control.
These bean-stuffed portobello mushrooms with avocado mash, are filled with plant-based protein, healthy fats, good carbs and beneficial fiber. A healthy, easy and incredibly tasty dish that’s low-calorie, vegan, gluten-free and lactose-free and therefore suitable for most diets.
Bean-Stuffed Portobello Mushrooms With Avocado Mash Recipe
Prep Time: 15 min | Cook Time: 12 min | Serves: 3
+ 6 Portobello mushrooms
+ 1 tbsp tamari sauce
+ juice of 1/2 lemon
+ 1 tsp garlic powder
+ 1 tsp paprika
+ freshly ground black pepper, to taste
Bean and spinach stuffing:
+ 2 cups red kidney beans, cooked (learn here how to soak and cook beans and legumes)
+ 1 onion, minced
+ 4 ripe tomatoes, diced
+ 8 oz (225 g) fresh spinach leaves
+ 1 tbsp olive oil
+ 1/4 tsp freshly ground nutmeg
+ sea salt and freshly ground black pepper to taste
+ 1 ripe avocado, halved, seeded & peeled
+ juice of 1/2 lemon
+ 2 tbsp fresh cilantro or parsley, finely chopped
Clean mushrooms with a cloth and remove stems. In a small bowl mix tamari sauce, lemon juice, garlic powder, paprika and black pepper. Brush mushrooms with the tamari mixture, let marinate for 5-10 minutes, then grill over a hot grill for 2-3 minutes, until cooked.
In a large sauté pan, heat 1 tablespoon olive oil over medium heat, then add the onion and sautée for 1 or 2 minutes until soft. Mix in tomatoes, let cook for 1-2 minutes, add red beans and season with nutmeg, sea salt, and black pepper. Let cook for 5 more minutes and once cooked, remove from heat, add spinach leaves and mix well.
Mash the avocado with a fork and mix in lemon juice and fresh cilantro or parsley.
Spoon a heaping spoonful of the bean and spinach mixture into each mushroom cap and top with a spoonful of the avocado mash. Serve with a green salad and enjoy!
|439||52.5 g||19.1 g||22.4 g|