Blackened Portobello-Mushroom Salad

Vegetarian
Gluten Free
Health score
56%
Blackened Portobello-Mushroom Salad
45 min.
4
289kcal

Suggestions


Discover the delightful fusion of flavors in our Blackened Portobello-Mushroom Salad, a vibrant and satisfying dish perfect for any dining occasion. This recipe showcases the robust taste of portobello mushrooms, marinated and blackened to perfection, then elevated with the creaminess of crumbled blue cheese and the heartiness of cannellini beans. With a health score of 56, this vegetarian and gluten-free salad offers a nutritious option that's both delicious and satisfying.

Ready in just 45 minutes, this salad is ideal for a wholesome lunch or as a standout side dish for gatherings. The combination of gourmet salad greens, juicy tomato wedges, and zesty red onion creates a bed of fresh ingredients that complements the bold flavors of the marinated mushrooms. Drizzled with a tangy balsamic vinegar and Dijon mustard dressing, each bite bursts with goodness and texture that will impress both family and guests alike.

Whether you’re looking for a light main course or a vibrant side dish, this Blackened Portobello-Mushroom Salad is certain to become a favorite. Delight your taste buds while enjoying a meal that's healthy, colorful, and packed with protein and good fats. Embrace the rich, smoky flavors and make this delectable dish the star of your next meal!

Ingredients

  • 0.3 cup balsamic vinegar 
  • ounce cheese blue crumbled
  • tablespoon cajun spice for steak (such as chef paul prudhomme's steak magic
  • 15 ounce cannellini beans white rinsed drained canned
  • teaspoons dijon mustard 
  • 0.3 teaspoon pepper 
  • tablespoon olive oil 
  • teaspoons olive oil 
  • 16 ounce portabello mushrooms ( 5 inches wide)
  • 0.5 cup onion red separated thinly sliced
  • 0.3 cup red wine vinegar 
  • 16 cups the salad 
  • teaspoons dijon mustard stone-ground
  • large tomatoes cut into 8 wedges
  • 0.3 cup sacremento tomato juice 

Equipment

  • frying pan
  • ziploc bags

Directions

  1. Combine first 7 ingredients in a large zip-top plastic bag.
  2. Add mushrooms to bag; seal. Marinate 10 minutes, turning occasionally.
  3. Remove mushrooms from bag, reserving marinade.
  4. Sprinkle mushrooms with Cajun seasoning.
  5. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  6. Add mushrooms; cook 2 minutes on each side or until very brown. Cool; cut mushrooms diagonally into thin slices.
  7. Arrange 4 cups salad greens on each of 4 plates. Top each with mushroom slices, 2 tomato wedges, and onion rings.
  8. Sprinkle each with 1/4 cup beans and 1 tablespoon blue cheese.
  9. Drizzle the reserved marinade evenly over salads.

Nutrition Facts

Calories289kcal
Protein19.78%
Fat26.45%
Carbs53.77%

Properties

Glycemic Index
78.83
Glycemic Load
7.95
Inflammation Score
-10
Nutrition Score
27.690434901611%

Flavonoids

Naringenin
0.31mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.18mg
Myricetin
0.07mg
Quercetin
4.5mg

Nutrients percent of daily need

Calories:289.31kcal
14.47%
Fat:8.87g
13.64%
Saturated Fat:2.32g
14.52%
Carbohydrates:40.57g
13.52%
Net Carbohydrates:32.19g
11.71%
Sugar:8.4g
9.33%
Cholesterol:5.32mg
1.77%
Sodium:204.41mg
8.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.92g
29.84%
Vitamin A:3185.61IU
63.71%
Vitamin C:47.72mg
57.85%
Manganese:1.04mg
52.11%
Folate:177.5µg
44.37%
Potassium:1433.37mg
40.95%
Selenium:26.42µg
37.75%
Copper:0.72mg
36.06%
Phosphorus:343.81mg
34.38%
Vitamin B3:6.77mg
33.85%
Fiber:8.38g
33.52%
Iron:5.46mg
30.36%
Vitamin B6:0.51mg
25.29%
Magnesium:90.36mg
22.59%
Vitamin B2:0.34mg
19.86%
Vitamin B5:1.97mg
19.68%
Vitamin B1:0.27mg
17.84%
Zinc:2.58mg
17.18%
Vitamin E:2.5mg
16.66%
Calcium:162.86mg
16.29%
Vitamin K:12.27µg
11.69%
Vitamin D:0.38µg
2.5%
Vitamin B12:0.14µg
2.39%
Source:My Recipes