Vegan Stuffed Mushrooms Recipe

Introduction

Welcome to our Vegan Stuffed Mushrooms recipe—a delightful, plant-based appetizer or side dish that is both flavorful and versatile. Perfect for special occasions, gatherings, or as a healthy snack, these stuffed mushrooms feature a savory mixture of vegetables, nuts, and spices that are baked to perfection. This comprehensive guide provides detailed instructions and tips to help you create these delicious, vegan-friendly stuffed mushrooms with ease.

Ingredients

For the Mushrooms:

  • 16 large white or cremini mushrooms (about 1 pound or 450 grams, cleaned with stems removed)
  • 1 tablespoon olive oil (or 15 milliliters, for brushing the mushrooms)
  • 1/4 teaspoon sea salt

For the Filling:

  • 1 tablespoon olive oil (or 15 milliliters, for sautéing)
  • 1 small onion (or 70 grams, finely chopped)
  • 2 cloves garlic (minced)
  • 1/2 cup bell pepper (or 75 grams, finely diced, red or yellow)
  • 1/2 cup zucchini (or 75 grams, finely diced)
  • 1/4 cup sun-dried tomatoes (or 30 grams, finely chopped)
  • 1/2 cup chopped walnuts (or 50 grams, toasted)
  • 1/2 cup breadcrumbs (or 50 grams, use gluten-free if needed)
  • 2 tablespoons nutritional yeast (for a cheesy flavor)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes (optional, for a touch of heat)
  • 2 tablespoons fresh parsley (or 8 grams, finely chopped, for garnish)

For Garnishing:

  • 1 tablespoon fresh lemon juice (or 15 milliliters)
  • 1 tablespoon chopped fresh parsley (or 4 grams, for sprinkling)

Instructions

Preparing the Mushrooms:

  1. Preheat Oven: Begin by preheating your oven to 375°F (190°C). This temperature is ideal for baking the mushrooms to achieve a tender yet firm texture.
  2. Clean the Mushrooms: Gently clean the mushrooms with a damp paper towel to remove any dirt. Carefully remove the stems by gently twisting them out, ensuring you don’t break the caps.
  3. Prepare the Mushroom Caps: Arrange the mushroom caps on a baking sheet lined with parchment paper. Brush the caps lightly with 1 tablespoon of olive oil and sprinkle with 1/4 teaspoon sea salt. This helps in seasoning and preparing them for the filling.
  4. Bake the Caps: Place the baking sheet in the preheated oven and bake the mushroom caps for 10 minutes. This pre-baking step helps to release moisture and ensures the mushrooms will hold their shape when filled.

Preparing the Filling:

  1. Sauté Vegetables: While the mushroom caps are baking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the finely chopped onion and sauté until translucent, about 4-5 minutes.
  2. Add Garlic and Vegetables: Stir in the minced garlic, finely diced bell pepper, and zucchini. Cook for an additional 5 minutes until the vegetables are tender.
  3. Incorporate Sun-Dried Tomatoes and Nuts: Add the finely chopped sun-dried tomatoes and toasted chopped walnuts to the skillet. Cook for another 2 minutes, allowing the flavors to meld.
  4. Add Breadcrumbs and Seasonings: Stir in 1/2 cup of breadcrumbs, 2 tablespoons of nutritional yeast, 1 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/4 teaspoon black pepper, and 1/4 teaspoon red pepper flakes (if using). Mix well until the filling is cohesive.
  5. Adjust Consistency: If the filling seems too dry, add a small splash of vegetable broth or water to reach the desired consistency. The filling should be moist but not overly wet.
  6. Cool the Filling: Remove the skillet from heat and allow the filling mixture to cool slightly before stuffing the mushrooms.

Assembling the Stuffed Mushrooms:

  1. Stuff the Caps: Once the mushroom caps are pre-baked and the filling has cooled slightly, spoon the filling mixture into each mushroom cap. Press down gently to pack the filling, creating a heaping mound on each cap.
  2. Return to Oven: Place the stuffed mushrooms back on the baking sheet and bake for an additional 15-20 minutes, or until the mushrooms are tender and the filling is golden brown.
  3. Garnish and Serve: Remove from the oven and let cool slightly. Drizzle with 1 tablespoon of fresh lemon juice and sprinkle with 1 tablespoon of chopped fresh parsley.

Serving Suggestions

  • As an Appetizer: Serve these stuffed mushrooms as a sophisticated appetizer at parties or gatherings. They pair well with a light white wine or sparkling water.
  • As a Side Dish: Enjoy them as a side dish with a simple green salad or a quinoa and vegetable pilaf for a complete meal.
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F (175°C) oven for about 10 minutes to restore their crispy texture.

Nutritional Information (Per Serving, based on 8 servings)

  • Calories: 120
  • Total Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 200mg
  • Total Carbohydrates: 12g
  • Dietary Fiber: 3g
  • Net Carbohydrates: 9g
  • Sugars: 3g
  • Protein: 4g

SmartPoints (WW Points)

  • SmartPoints Value: 4 points per serving (based on a standard serving size and WW guidelines; values may vary based on specific ingredients).

Tips for Success

  1. Select Fresh Mushrooms: Choose large, firm mushrooms for easy stuffing. Ensure they are fresh and free from blemishes for the best texture and flavor.
  2. Pre-Bake for Better Texture: The initial baking of the mushroom caps helps to reduce moisture and prevent the mushrooms from becoming soggy once filled.
  3. Customize the Filling: Feel free to experiment with other ingredients such as spinach, artichokes, or different types of nuts and seeds to suit your taste preferences.
  4. Make Ahead: You can prepare the stuffing a day in advance. Store it in an airtight container in the refrigerator. Assemble and bake the mushrooms just before serving.
  5. Check for Doneness: Mushrooms should be tender and the filling should be golden brown. If necessary, extend the baking time by a few minutes, checking periodically.

Conclusion

Our Vegan Stuffed Mushrooms offer a perfect blend of savory flavors and hearty textures, making them an ideal choice for both everyday meals and special occasions. With their satisfying filling and elegant presentation, these stuffed mushrooms are sure to impress your guests and delight your taste buds. Enjoy these delectable, plant-based treats while adhering to your dietary goals!