I could eat plant-based Portobello Tacos literally every day! Mushrooms have become a staple in my diet since going plant-based. Mushrooms are a truly inexpensive, versatile vegetable. Whether prepared as the main dish, served as an appetizer or incorporated into a side dish, mushrooms are a delicious complement to any cuisine, adding flavor and volume as well as boosting vegetable intake. They can also serve as a meat substitute for vegans/vegetarians. The earthy, umami-rich taste of mushrooms allows them to blend well with a variety of flavors.
Interesting, like humans, mushrooms convert sunlight into a usable form of vitamin D. Vitamin D aids in the absorption of calcium and phosphorus, two essential minerals for maintaining bone health and strength. Just one half-cup serving of mushrooms provides 100 percent of the recommended daily vitamin D intake.
Baby portobello mushrooms are, without a doubt, a nutritional powerhouse. Aside from being low in calories, fat and sodium, they provide antioxidants which may protect our body’s cells from damage caused by free radicals. They are an excellent source of riboflavin, a B vitamin that is important for energy, growth and red blood cell production. Baby portobellos are also a good source of:
Selenium: A mineral known for its antioxidant properties; may play a role in preventing cancer of the colon, prostate, lung, bladder, skin, esophagus and stomach
Copper: A mineral necessary for producing and storing iron
Potassium: A mineral which aids in lowering blood pressure
Makes 6 portions.
2 pounds fresh baby portobello mushrooms, sliced
2 tablespoons olive oil
1 teaspoon salt
2 cups (about 8 ounces) shredded cheese, (Non-dairy cheese))
2 ripe avocados, peeled, pitted and thinly sliced
6 tablespoons fresh cilantro leaves (optional)
Salsa verde and diced tomatoes, for garnish
1. Preheat grill. While grill heats, toss mushrooms with oil and sprinkle with salt.
2. Cook mushroom in one layer in a grill basket, in batches, if necessary. Cook until one side is deep brown, about 6 to 10 minutes.
3. Turn and grill other side till a similar color is achieved, another 6 to 10 minutes. Cooking times may vary.
1. Heat olive oil in a large non-stick skillet over medium-high heat.
2. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side.
3. Add salt, flip mushrooms and cook about 5 minutes more, until other side is the same color.
4. While mushrooms cook, assemble quesadillas; distribute half the cheeses and all avocado slices on left half of six tortillas. When mushrooms are done, distribute mushrooms and cilantro leaves, if desired, among tortillas and top with remaining cheese. Fold tortilla in half and grill or warm in skillet until cheese begins to melt, then flip to cook other side. Transfer to the cutting board, cut into wedges and serve with salsa verde, tomatoes and additional cheese.
Nutrition facts per serving:400 calories, 22 g total fat, 7 g saturated fat, 20 mg cholesterol, 900 mg sodium, 17 g protein, 33 g total carbohydrates, 5 g dietary fiber