Portobello mushrooms stuffed with caramelized onions, garlic, sauteed spinach roasted tomatoes and stir fried tempeh, sprinkled with vegan parmesan and chopped basil.
This is a very easy yet fancy looking entree, with 10 grams of complete plant protein per serving.
tempeh is tofu’s weird-but-cool cousin, made from fermented whole soybeans, it’s been around since the 12th century. I actually much prefer tempeh to tofu, as its flavor blends beautifully with other ingredients. It's like a flavor chameleon!
difficulty level: easy
prep time: 7 minutes
cook time: 33 minutes
equipment needed: none
what you need:
- 3 large portobello mushrooms stems removed and reserved
- 1 tbsp soy sauce
- cooking oil spray
- stems of the three mushrooms, cut into little 1/4 inch pieces
- 1/2 red onion chopped (1 heaping cup)
- 2 large garlic cloves grated on a micropane or on a fine cheese grater, mixed with 1/2 tbsp oil in a little ramekin
- 2 cups fresh spinach chopped -1/4 cup walnuts ground up or place in ziplock and "beat em up" with a rolling pin.
- 4 oz (1 heaping cup) Tempeh chopped into tiny little pieces, you want it to look like a crumble. You can find Tempeh at most health food stores, next to the tofu. unfortunately it is not sold on amazon, however if you go to this website https://lightlife.com/products/organic-soy-tempeh and enter your zipcode, it will show you the stores in your area that carry this product. Whenever i find some, i get 4, as they last really long in the fridge.
- 2 tbsp fresh basil finely chopped
- 1/2 cup sliced cherry tomatoes, or small 1/4 inch cubes of a regular tomato.
- 2 tbsp broth
- 1/2 tbsp soy sauce
- 1/4 tsp salt
what to do:
- preheat the oven to 375 degrees
- brush the three mushrooms with soy sauce on both sides, place them face down on a greased baking sheet, bake in oven for 15 minutes
- meanwhile preheat a 12" non stick pan, spray with cooking oil, saute onions for 5 minutes, move onions to the sides of the pan, clearing the center, place the mushroom stem pieces in the center spray with cooking oil, saute 4 minutes
- remove onions and mushrooms into a tupperware, place the pan back on the heat, reduce heat to medium
- add minced garlic mixed with 1/2 tbsp of oil, saute 30-45 seconds, until fragrant but not burnt, add 2 tbsp broth and chopped spinach, saute mixing for one minute until spinach is wilted, remove from pan into tupperware with onions and mushrooms.
- increase heat to high, spray pan, add tempeh, add 1/2 tbsp soy sauce, mix well spray again and saute for 5 minutes.
- add all cooked ingredients back into the pan, remove from heat and stir well to combine.
- add tomatoes and fresh basil, mix well, let cool until easy to handle (a few minutes)
- take the mushrooms out of the oven , flip them face up
- start to pile the stuffing onto the mushrooms, dividing equally, pressing and shaping with your hands.
- place stuffed mushrooms into oven for 15 minutes
- take mushrooms out, turn broil element on.
- sprinkle mushrooms with vegan parmesan (recipe below)
- place back in the oven on third rack from the bottom, broil for 2-3 minutes, until stuffing looks browned but not burnt.
you can serve this as an entree on abed of quinoa, or just by itself for a more low carb dinner. You can absolutely adapt this recipe to little mushrooms, keep the same recipe for the stuffing and use 8 oz of baby bella/crimini mushrooms
Vegan Parmesan recipe:
- 1/2 cup cashews
- 1 tbsp miso paste, shiro miso is a light tan paste. you can find this at health food stores and on Amazon
- 1/2 tsp garlic powder
- 4 tsp dry nutritional yeast (inactive) you can find this on Amazon or at health food stores, i like Braggs brand
- 1/2 tsp salt
place all ingredients in a food processor and whirl away until a crumbly desired texture is achieved.
Since the miso is probiotic, this will get even better tasting with time. It lasts up to 6 months in the fridge.