Three Low-Calorie Mushroom Recipes

April 21, 2020
In addition to being very versatile, mushrooms are full of nutrients that benefit the body. In this article, discover three low-calorie mushroom recipes!

You can include many mushroom recipes into your diet without feeling guilty. Although their caloric content varies depending on the other ingredients you use, in general, mushrooms are light alternatives that help you take care of your figure.

You can find many different varieties of mushrooms out there. Most are characterized by their dense and fleshy texture. In fact, they’re great options for making vegetarian recipes that require volume. Also, they’re packed with important nutrients.

Nutritional properties of mushrooms

The great advantage of mushroom recipes is that they’re low in calories compared to other dishes. Likewise, this ingredient has important nutritional properties. The most prominent are:

  • B vitamins, such as riboflavin and niacin
  • Vitamin D
  • Vitamin C
  • Potassium
  • Selenium
  • Magnesium
  • Phosphorus

Note: They also contain dietary fiber, healthy fats, and proteins to a lesser extent.

Three delicious low-calorie mushroom recipes you’ll like to try

Due to their mild flavor and versatility, mushrooms are the perfect ingredient for delicious recipes. Thus, if you’re trying to vary your recipes and watch your figure at the same time, don’t hesitate to try the options we’ll share below!

1. Mushroom and black bean burgers

Mushroom black bean burgers.
The meaty texture of mushrooms allows you to make vegan burgers.

How about delicious vegan burgers? If you try this recipe, we’re sure it’ll become one of your favorites. To make mushroom and black bean burgers, you’ll need additional ingredients such as black beans, brown rice, vegetables, and breadcrumbs.

It’s simply delicious!

Ingredients

  • 1 cup of cooked brown rice (200 g)
  • 1 cup of pureed canned black beans (200 g)
  • Olive oil (the necessary amount)
  • 6-8 finely chopped mushrooms
  • 1 finely chopped celery stalk
  • 1 finely chopped small carrot
  • ¼ finely chopped red onion
  • 2 crushed garlic cloves
  • ½ teaspoon of salt (3 g)
  • 2 cups of breadcrumbs (400 g)
  • 1 tablespoon of ground chia seeds (15 g)
  • 2 tablespoons of nutritional yeast (30 g)
  • 5 teaspoons of soy sauce (25 ml)
  • The juice of one lemon

Additional ingredients (toppings)

  • Artisan hamburger buns
  • Vegan cheese slices
  • Sliced tomato
  • Sliced red onion
  • Green leaf lettuce
  • Sliced pickles
  • Sauces (to taste)

Preparation

  • For starters, heat a large frying pan with a little olive oil over medium-high heat.
  • Next, add the chopped mushrooms, celery, onion, garlic, and carrot. Sauté for a few minutes, until tender.
  • Then, season with salt and stir.
  • Add the black beans, brown rice, breadcrumbs, and ground chia seeds. Mix all the ingredients and also add the yeast, soy sauce, and lemon juice.
  • Make sure you get a thick mixture. After, refrigerate it for an hour.
  • After this time, assemble the patties and cook them in plenty of oil for three to five minutes.
  • If you want, top each veggie patty with a slice of cheese.

Vegan burger assembly

  • Using the additional ingredients, finish traditionally assembling the burger.
  • Spread some sauce over the bun and top with lettuce, a tomato slice, pickles, onion, and the mushroom burger.

This article may also interest you: Cream of Vegetables with Mushrooms, Leeks, and Ginger

2. Mushrooms bolognese

Mushroom bolognese.
You can use mushrooms to make a variety of Italian dishes.

There are many Italian mushroom recipes. This time, we decided to share this mushroom bolognese recipe. It requires additional ingredients, such as vegetables and Parmesan cheese.

Ingredients

  • Dry noodles (500 g)
  • 2 tablespoons of butter or olive oil (20 g)
  • 1 small white onion, peeled and diced
  • 1 large carrot, peeled and diced
  • 2 chopped celery sticks
  • 4 crushed garlic cloves
  • Fresh assorted mushrooms (500 g)
  • ½ cup of red wine (125 ml)
  • 1 and ½ cups of vegetable broth (475 ml)
  • Tomato sauce (400 g)
  • 1 bay leaf
  • 1 teaspoon of Italian seasoning or fine herb mix (7 g)
  • A pinch of ground red pepper
  • Salt and freshly ground black pepper
  • Grated Parmesan cheese (to taste)

Preparation

  • First, cook the pasta in a large pot of boiling salted water. When it’s al dente, remove from heat and strain it.
  • Meanwhile, in a separate frying pan, add the butter or oil and cook over medium-high heat.
  • Once melted, sauté the onion, carrot, and celery for six to eight minutes.
  • When the vegetables are completely tender, add the garlic and mushrooms and keep stirring for an additional five minutes.
  • Then, when the mushrooms turn golden brown, pour the wine and stir the mixture.
  • Let simmer for three more minutes.
  • Next, add the vegetable broth, tomato sauce, bay leaf, Italian seasoning, and a pinch of salt and pepper. Stir the mixture.
  • Let the mixture continue to simmer for about 10 more minutes.
  • Pour the mushroom bolognese sauce on the pasta and serve immediately.
  • Lastly, sprinkle a little Parmesan cheese to taste.

You’d like to read: The Top Five Medicinal Mushrooms Backed by Science

3. Mushroom Stroganoff

Stroganoff on a plate.
Stroganoff is a Russian recipe made with beef that you can adapt to mushrooms.

Who said you need meat to enjoy Stroganoff? You can also make a delicious recipe using mushrooms. Also, it only takes about 15 minutes to make!

Here’s how.

Ingredients

  • 1 tablespoon of oil (15 ml)
  • 1 medium diced onion
  • 4 crushed garlic cloves
  • Sliced mushrooms (500 g)
  • Vegetable broth (50 ml)
  • 1 tablespoon of smoked paprika (15 g)
  • Black pepper (to taste)
  • 3 tablespoons of sour cream (45 g)
  • 4 tablespoons of fresh chopped parsley (60 g)

Preparation

  • First, heat a large frying pan with a little oil.
  • Then, sauté the onion, garlic, and mushrooms over medium heat for about five to ten minutes.
  • When the vegetables are tender, add the vegetable broth and the smoked paprika.
  • Season with black pepper and cook for five more minutes.
  • Just before serving, add the sour cream and half of the parsley.

Finally, after you serve the dish, drizzle the remaining parsley over it.

Are you ready to try these low-calorie mushroom recipes? Don’t hesitate to include them in your regular diet! However, as with any meal, don’t forget to watch your portions.