Classic Vegetarian Dish

Veggie Stuffed Portobello Mushrooms

5
Average: 5 (4 votes)
(4 votes)
Veggie Stuffed Portobello Mushrooms

Veggie Stuffed Portobello Mushrooms - A hat full of vitamins

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 50 min.
Ready in
Calories:
200
calories
Calories

Healthy, because

Even smarter

Nutritional values

Delicious, low in calories and fat-free: mushrooms are perfect for those who are dieting or generally like to enjoy healthy and figure-friendly foods. They provide important dietary fiber that satiates well and sustainably.

If pumpkin is not in season, you can also prepare the filling with carrots. The orange-colored root vegetable has a similar taste and also provides a lot of beta-carotene, a precursor of vitamin A. The fat-soluble vitamin is important for healthy eyes, among other things.

1 serving contains
(Percentage of daily recommendation)
Calorie200 kcal(10 %)
Protein17 g(17 %)
Fat10 g(9 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A0.7 mg(88 %)
Vitamin D4 μg(20 %)
Vitamin E3 mg(25 %)
Vitamin K340.8 μg(568 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂1.2 mg(109 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.5 mg(36 %)
Folate179 μg(60 %)
Pantothenic acid4.8 mg(80 %)
Biotin41.5 μg(92 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C66 mg(69 %)
Potassium1,656 mg(41 %)
Calcium278 mg(28 %)
Magnesium98 mg(33 %)
Iron5.4 mg(36 %)
Iodine55 μg(28 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.8 g
Uric acid186 mg
Cholesterol7 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
8 Portobello Mushroom
18 ozs pumpkin flesh (or butternut squash)
11 ozs small zucchini
2 onions
2 garlic cloves
3 ozs Spinach (frozen, thawed)
2 ½ Tbsps olive oil
salt
peppers
Chili powder
1 ½ ozs Emmentaler cheese (or gruyere)
2 scallions
1 sm head cabbage lettuce
12 ozs Alfalfa sprouts
1 Tbsp lemon juice

Preparation steps

1.

Clean mushrooms, twist off the stems and finely dice just the stems. Set caps aside. Cut pumpkin flesh into small cubes. Clean, wash and finely dice the zucchini. Peel and finely chop onions and garlic. Drain spinach well.

2.

Heat 1 tablespoon of oil in a frying pan. Sauté onions, garlic and pumpkin in it for 6 minutes over medium heat. Mix in the zucchini with the diced mushroom stems and cook for 3 minutes. Then mix in the spinach, sauté for 2 minutes, season everything with salt, pepper and chili powder.

3.

Brush a baking dish with 1/2 tablespoon oil. Put the mushroom caps in and fill with the vegetable mixture. Grate the cheese, sprinkle it on the stuffed mushrooms and bake in a preheated oven at 180 °C /350 °F for 30 minutes.

4.

In the meantime, clean the spring onions, wash and cut into fine rings. Wash lettuce, shake dry and pluck into small pieces. Wash the sprouts thoroughly and drain. Mix remaining oil, lemon juice with salt and pepper and mix with lettuce and sprouts.

5.

Arrange the stuffed mushrooms with the salad on plates and sprinkle with spring onion rings.