How to Make Vegan Stuffed Mushrooms

30 October, 2020
This recipe for vegan stuffed mushrooms is healthy, balanced, and very simple to prepare. It also uses another great ingredient - zucchini.

Vegan stuffed mushrooms are a very versatile and easy to combine dish that’s ideal as a second course or light dinner. In this case, we’ve opted for a vegan version by substituting meat or tuna with fresh vegetables, including zucchini.

Let’s take a look at the benefits of these great ingredients.

Nutritional content

The benefits of zucchini

Some zucchini.
Zucchini has practically zero fat content, which makes it interesting for low-calorie or cholesterol-reducing diets.

Zucchini is a very beneficial food from a nutritional point of view, as it contains plenty of vitamins and minerals that your body needs to function correctly.

It has very low calories (25 kcal per 4 oz). Therefore, it’s very appropriate for hypocaloric or weight loss diets. It also has a high content of water, calcium, potassium, magnesium, and vitamins B1, C, and folic acid.

Among the benefits of consuming zucchini, the following are worth mentioning:

  • It helps digestion. The intake of this food can help improve digestive problems such as constipation, gastritis, or acidity and reflux. Also, it improves intestinal transit, since it contains a significant amount of mucilage, a type of fiber that’s beneficial to intestinal health.
  • Zucchini has a diuretic effect. Using recipes with zucchini in your daily diet can help eliminate excess fluids from the body thanks to its high potassium and low sodium content. It is, therefore, particularly beneficial in cases of hypertension, kidney stones, or oliguria (low urine production).
  • It regulates cholesterol levels. Zucchini is a cholesterol-free food, as it has zero fat value. By consuming it, you’re ingesting large amounts of nutrients without increasing the levels of LDL (commonly called bad cholesterol).

Read more: Juicy Vegan Zucchini Omelette

The benefits of mushrooms

Some mushrooms.
Mushrooms can have major health benefits on glucose control, blood pressure, and defenses.

Mushrooms have high water content and low caloric intake, just like zucchini.

As far as their mineral content is concerned, we can highlight the large amounts of potassium, phosphorus, and selenium. Regarding vitamins, they contain niacin and riboflavin, essential for your body’s proper functioning, as well as folic acid and vitamin C.

This vegetable helps to regulate glucose levels in the blood and blood pressure, as well as strengthening the immune system.

Read more: The Benefits of Eating Mushrooms

Vegan stuffed mushroom recipe

Stuffed mushrooms.
This recipe can be a fun way to eat vegetables for the little ones in the house.

This stuffed mushroom recipe is easy to follow, quick and simple, and an ideal way to help children introduce vegetables into their diet in a fun and tasty way. Here are the ingredients you’ll need, 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 (3.5 fl oz) of homemade tomato sauce
  • Extra virgin olive oil
  • Olives
  • Salt
  • Pepper
  • Garlic powder

How to prepare vegan stuffed mushrooms

  • First of all, wash and clean the mushrooms, remove the stem, and make a hole with the help of a spoon or knife. Set aside the stems.
  • Then, wash and cut the two onions, the zucchini, the carrot, and the mushroom stems julienne style.
  • Put a pan on medium heat with extra virgin olive oil, and then add the vegetables, salt, pepper, and garlic powder. Cook the vegetables until they’re tender.
  • Remove from the heat, add the previously peeled and cut tomatoes and a little tomato sauce with nutritional yeast to flavor the cheese (optional).
  • Finally, fill the mushrooms, and place them in a previously greased oven dish. Add the basil and put them in the oven for 40 minutes at 130ºC (260º F) with heat above and below.
  • When they’re ready, take the mushrooms out of the oven, decorate them with chives and they’re ready to eat!

Brown rice is a great accompaniment to this recipe for vegan stuffed mushrooms, and you can also use quinoa. Another option is to change the filling by adding textured soy or seitan – there are many combinations, so feel free to be creative!

  • Champiñón. (n.d.). Retrieved from http://www.fen.org.es/mercadoFen/pdfs/champinon.pdf
  • Calabacín. (n.d.). Retrieved from http://www.fen.org.es/mercadoFen/pdfs/calabacin.pdf
  • Moreira, A. (2018). Los nutrientes de la alimentación infantil. Retrieved May 16, 2019, from https://eresmama.com/los-nutrientes-de-la-alimentacion-infantil/