Introduction
Fruiting bodies of mushrooms are used widely in diets all over the world because of their unique quality for centuries. They are low in calories and high in protein. Not only this mushrooms are good carbohydrates and dietary fibers and do not add fat sodium and cholesterol to the body (1). Portobello mushrooms are big mushrooms of the Agaricus family and are best known for their rich meaty and umami taste. In this article, I am going to describe the best recipe for portobello mushrooms. But before that let us evaluate the nutritional value of this mushroom.
Nutritional value of Portobello mushrooms (2)
Rich in vitamins, proteins, carbohydrates, minerals, and lipids. According to the USDA nutrient database, 100 g of mushroom contains the following nutrient components (3).
| S/N | Nutrient | Value per 100 g |
| 1. | Water | 92.82 g |
| 2. | Energy | 22 g |
| 3. | Protein | 2.11 g |
| 4. | Total Lipid | 0.35 g |
| 5. | Carbohydrate | 3.87 g |
| 6. | Fiber | 1.3 g |
| 7. | Sugar | 2.50 g |
| 8. | Calcium | 3 mg |
| 9. | Iron | 0.31 mg |
| 10. | Phosphorus | 108 mg |
| 11. | Potassium | 364 mg |
| 12. | Sodium | 9 mg |
These mushrooms also contain A, E, D, K, B12, and B6 vitamins. thus are nutritionally and medicinally rich mushrooms.
Recipe for portobello mushrooms
1. Sauteed portobello mushrooms
It is a very simple recipe. Need very less oil and can be prepared very quickly.
Ingredients for two servings
- 4 big Portobello mushroom
- Oil (15-20 ml)
- Salt
- Pepper
Preparation
Clean the mushroom by removing the stalk and the gills after that wash and wipe the mushrooms.
Chop the mushroom into fine or coarse slices whatever the preference is and then simply sautee the mushrooms.
Method
heat the pan and add oil. After that, if you want can add the shallot or other vegetables, like bell pepper or broccoli, and saute it.
After the vegetables are done add the mushrooms and saute then add salt and pepper as per your taste.
2. stuffed Portobello mushrooms
Ingredients for two servings
- 4 big Portobello mushroom
- Two medium-sized chopped tomatoes
- One chopped big onion
- Two medium-sized boiled potato
- Pea frozen or fresh
- Oil
- Salt, chili powder, and pepper
Preparation
Step 1: Preparation of the stuffing
Heat the pan and add oil. After that add cumin seeds and then the chopped onions. Fry the until it turns golden brown.
Then add tomatoes and cook for 3 minutes.
After that add peas and boiled potato and mesh them and cook for 5 more minutes. add salt, chili powder, and pepper and mix it well.
Step 2: Preparation of the mushroom
Clean and wash the mushrooms and then brush the inner part with olive oil mixed with pepper and salt.
After that fill the mushroom with cheddar cheese and then with the stuffing which was prepared in step one.
After that again sprinkle the mushroom with cheese and fresh coriander leaves and put it in the oven for up to 5-7 mins until the mushroom is cooked or baked properly and the cheese melts.
Serve hot stuffed yummy mushrooms with sauce.
Precautions
- Make sure that the portobello mushrooms are washed and cleaned properly.
- Avoid eating uncooked mushrooms as they are carcinogenic.
- Mushroom spores are allergic thus take precautions if you are allergic to any spores (2).