How To Make Vegan Stuffed Mushrooms

Vegan stuffed mushrooms are a very versatile and easy to combine dish, ideal as a second course or light dinner. In this case we have opted for a vegan version, substituting the meat or tuna for fresh greens and vegetables.

Nutritional contributions

Benefits of zucchini

Zucchini cut into slices

Zucchini is a very interesting food from a nutritional point of view, since it contains a large amount of vitamins and minerals essential for the proper functioning of the body.

It has a very low caloric intake (25 kcal per 100 grams), therefore, it is very appropriate for low-calorie or weight loss diets. In addition, it has a high content of water, calcium, potassium, magnesium and vitamins B1, C and folic acid.

Among the benefits of zucchini consumption, the following should be highlighted:

  • Supports digestion : the intake of this food can help improve digestive problems such as constipation, gastritis or heartburn and reflux. In addition, it improves intestinal transit, since it contains a significant amount of mucilage, a type of fiber that is beneficial for intestinal health.
  • Diuretic effect : the incorporation of recipes with zucchini into the daily diet is associated with the elimination of excess fluids from the body thanks to its high potassium content and low sodium content. They are, therefore, especially beneficial in case of hypertension, kidney stones or oliguria (low urine production).
  • Regulates cholesterol levels : zucchini is a cholesterol-free food, as it has zero fat value, so that by including it in our diet we are ingesting a large amount of nutrients without increasing LDL levels (commonly called bad cholesterol) .

Mushroom benefits

Vegan stuffed mushrooms

The champignon belongs to the group of fresh mushrooms and has a high water content and low caloric intake, just like the zucchini.

Among the minerals, the large amount of potassium, phosphorus and selenium that they contribute to the body stands out. In the case of vitamins, it is worth highlighting niacin and riboflavin, essential for the proper functioning of the metabolism, as well as folic acid and vitamin C.

The consumption of this vegetable is associated with the regulation of blood glucose levels, the regulation of blood pressure and the strengthening of the immune system.

Vegan Stuffed Mushrooms Recipe

Stuffed mushrooms

The stuffed mushrooms recipe is easy to follow, quick and simple, ideal for children to incorporate vegetables and greens into their diet in a fun and rich way. Below we show the necessary ingredients and the steps to follow.

Ingredients (for 4 servings)

  • 12 large mushrooms
  • 2 medium onions
  • 1 large zucchini
  • 1 medium carrot
  • 2 ripe tomatoes
  • 100 ml of homemade tomato sauce
  • Extra virgin olive oil
  • Olives
  • Salt
  • Pepper
  • Garlic powder

How to prepare vegan stuffed mushrooms

  • First, wash and clean the mushrooms, remove the stem and make a hole with the help of a spoon or a knife. Reserve the stems.
  • Next, wash and julienne the two onions, the zucchini, the carrot and the mushroom stems.
  • Put a pan over medium heat with extra virgin olive oil, add the vegetables, salt, pepper and garlic powder. Cook until the vegetables are tender.
  • Remove from the heat, add the tomatoes previously peeled and cut and a little tomato sauce with nutritional yeast to flavor cheese (optional).
  • Finally, fill the mushrooms, put them in an oven-safe container previously greased with a little oil. Add basil and cook in the oven for 40 minutes at 130 ÂșC with heat up and down.
  • Take the mushrooms out of the oven, decorate with chives and they are ready to eat.

Well, accompany this recipe with brown rice, quinoa or change the filling by adding textured soy or seitan, there are many combinations.

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