The mushroom, scientifically known as Agaricus bisporus, is one of the most versatile foods in the entire world. It’s popular also because of its unique texture and flavor. Today we’d like to share an amazing mushroom casserole recipe for you to make at home. It’s sure to delight your guests and family — plus, it’s nutritious!
Nutrition and health benefitsMushrooms have approximately 20 calories per 100 grams. They’re perfect for people on a diet and if you want to prevent obesity and diabetes. They contain no cholesterol but plenty of fiber.
Mushrooms make you feel fuller longer. Thanks to the large amounts of B vitamins, magnesium, and zinc in them, they are also good for your nervous system and bones.
In addition, mushrooms contain trace elements, minerals, and antioxidants. Selenium and vitamin D help fight T cells and repair your DNA, for example, and protect you from many kinds of diseases. Potassium is good for your cardiovascular health and preventing fluid retention because it helps your body remove toxins.
How should you choose mushrooms?
The type and quality of mushrooms you buy is just as important as what recipe you choose. If you pick the right mushrooms, you’re guaranteed to have fresh, high-quality ingredients and great flavor. We’ll give you some recommendations to keep in mind when you’re at the market:
- Avoid mushrooms with dark spots; it’s a sign that they aren’t fresh.
- They should be white in color, or very light.
- Make sure that they have been stored in a cool place, as storage temperatures affect how long they’ll last after you buy them. It’s not a good idea to store them for long at home, regardless – two days should be the limit.
- Mushrooms that are ready for consumption are firm when you squeeze them, not soft.
- Don’t buy mushrooms that are sticky to the touch. They should feel dry.
- Avoid buying mushrooms that smell moist, a sign that they are close to their expiration date.
How to cook mushrooms
When you boil or fry mushrooms, the water or oil you use retains many of their nutrients and antioxidants. These processes also lower their protein and carbohydrate content. It’s best to cook them only briefly. On the other hand, if you roast or bake mushrooms, their antioxidant power seems to increase.
Egg and mushroom casserole recipe
This mushroom casserole is a great source of protein (both animal and vegetable). It’s the perfect mix of nutrition and flavor. The recipe serves five people.
- 5 eggs (300 g)
- 1 chili pepper, chopped (3 g)
- Extra virgin olive oil
- 2 slices of bread, cubed (40 g)
- 1 spring onion, finely chopped (30 g)
- 1 ½ cups of ricotta or cottage cheese (150 g)
- Salt, to taste
- 1 tablespoon of parsley, finely chopped (10 g)
- 5 mushroom pint containers, sliced (500 g)
- 1 roasted red pepper, sliced (30 g)
- 1 roasted green pepper, sliced (30 g)
- 2 garlic cloves, finely chopped
- First, preheat the oven to 375 °F.
- Add a little oil to a casserole dish. Add the garlic and chili pepper, put in the oven, and bake for about five minutes. Remove the dish.
- Add the spring onion and the mushrooms and stir until all ingredients are well-mixed.
- Next, add the roasted peppers and bread.
- Add a little oil and return to the oven for a few more minutes. Remove the dish and add the eggs.
- Then season with salt and parsley and bake for 10 more minutes.
- When you remove the casserole from the oven, sprinkle the cheese on top.
- Serve and enjoy.