Veggie Stuffed Portobello Mushrooms
Veggie Stuffed Portobello Mushrooms - A hat full of vitamins
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.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 340.8 μg | (568 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 179 μg | (60 %) | ||
| Pantothenic acid | 4.8 mg | (80 %) | ||
| Biotin | 41.5 μg | (92 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 1,656 mg | (41 %) | ||
| Calcium | 278 mg | (28 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 10 g |
Ingredients
- 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
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.
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.
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.
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.
Arrange the stuffed mushrooms with the salad on plates and sprinkle with spring onion rings.
