In my home, mushrooms are a kitchen staple. I love them for their heartiness and meaty texture. Whether I use them in stir-fries, on top of my pizzas, in soups, as burger buns, or as caps to stuff, mushrooms are always the highlight of my meals.
Did you know that mushrooms must be cooked in order to receive their nutritional benefits? This is because their cell walls aren’t digestible unless exposed to heat. Not to worry, mushrooms magically retain nutrients when grilled or stir-fried. I like eating them for their Vitamin D content– about 1 cup of chopped portobellos gives you 400 IUs of vitamin D! I also eat a lot in one serving because for every 1 1/2 cup of mushrooms there is 3 grams of protein. Additionally, eating them regularly has been linked to lower the risk of breast and prostate cancers as they are rich in disease-fighting phytochemicals. In shiitake, portobello, oyster and reishi mushrooms, a polysaccharide molecule called lentinan helps strengthen the immune system. Even more, mushrooms provide vitamin C, iron, selenium, copper and as much potassium as a medium-sized banana. All this said, mushrooms are an understated superfood!
Even before I was vegan/gluten-free, I loved ordering stuffed mushrooms at restaurants. Now that I am vegan/gluten-free, it’s odd and a little disappointing to me that I can’t find stuffed mushrooms on my local vegan restaurants’ menus. So I brought it on myself to create a stuffed mushroom recipe that’s very pleasing to the palate. They are vegan, gluten-free, soy-free and such a cinch to make!
These stuffed mushrooms are always a hit with my family. I hope you enjoy them as much as we do!
6 medium fresh Portobello mushrooms (or 12 small, bite-sized mushrooms)
1/4 cup onion, chopped
1 Tbsp garlic, minced
3/4 cup cashews, chopped finely
1/4 tsp lemon juice
2 Tbsp filtered water
1/4 tsp freshly ground black pepper
1/16 – 1/8 tsp cayenne pepper, depending on your desired level of heat
1/8 tsp sea salt
1. Preheat oven to 350 degrees F. Prepare a 7″X10″ baking dish by spraying it with non-stick cooking spray.
2. Using a damp cloth, clean off dirt from the mushrooms.
3. Break off the stems and chop them finely.
4. Heat a sauté pan and add the onions, garlic, and mushrooms. No oil is necessary since the liquid from the onions and mushrooms will seep out when heated and will cook them. Cook until the onions are translucent.
5. Remove the pan from heat and add the cashews, lemon juice, filtered water, sea salt, black pepper and cayenne pepper. Mix very well and season with more salt, if needed.
6. Spoon the filling into the mushroom caps. Place stuffed mushroom caps into the greased baking dish. Bake for 27-33 minutes, until liquid puddles form beneath the mushroom caps. (If you use the bite-sized mushrooms, bake for about 20-25 minutes).
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