Portobello Mushroom Caps and Veggies

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Portobello Mushroom Caps and Veggies
30 min.
4
69kcal

Suggestions


If you’re looking for a delightful and nutritious side dish that packs a punch in both flavor and health benefits, look no further than our Portobello Mushroom Caps and Veggies! This vibrant dish showcases the rich, earthy flavor of large portobello caps paired beautifully with a medley of sweet green bell pepper and aromatic garlic and onion. Not only is it a feast for the taste buds, but it’s also vegan, gluten-free, and dairy-free, making it a perfect option for anyone with dietary restrictions.

Ready in just 30 minutes, this recipe is ideal for busy weeknights or gathering with friends. The simple technique of sautéing the vegetables until tender creates a delightful caramelization that enhances their natural sweetness, while the portobello mushrooms provide a meaty texture that satisfies and intrigues. With only 69 calories per serving, this dish fits easily into any healthy eating plan while still delivering on taste and satisfaction.

Imagine serving this colorful array at your next family dinner or barbecue, impressing your guests with not just its looks but also its simplicity and wholesome ingredients. Whether you’re a seasoned chef or just starting your culinary journey, this Portobello Mushroom Caps and Veggies recipe is sure to become a favorite staple in your kitchen. Dive into the delicious world of vegetarian cooking and savor every bite!

Ingredients

  • tablespoon garlic minced peeled
  •  bell pepper green cut into strips
  • tablespoon olive oil 
  •  onion cut into strips
  • large portobello mushroom caps 
  • 0.3 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Heat olive oil in a medium skillet over medium heat. Stir in the garlic, onion, and green bell pepper. Season with salt. Cook about 5 minutes, until vegetables are tender.
  2. Reduce skillet heat to low.
  3. Place mushroom caps in the skillet, cover, and cook about 5 minutes per side, until tender.

Nutrition Facts

Calories69kcal
Protein12.9%
Fat45.84%
Carbs41.26%

Properties

Glycemic Index
16.75
Glycemic Load
0.84
Inflammation Score
-4
Nutrition Score
8.4365218022595%

Flavonoids

Apigenin
0.01mg
Luteolin
1.41mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.04mg
Quercetin
6.27mg

Nutrients percent of daily need

Calories:69.35kcal
3.47%
Fat:3.88g
5.97%
Saturated Fat:0.56g
3.52%
Carbohydrates:7.86g
2.62%
Net Carbohydrates:5.75g
2.09%
Sugar:4g
4.44%
Cholesterol:0mg
0%
Sodium:155.3mg
6.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.46g
4.92%
Vitamin C:26.58mg
32.22%
Selenium:16.05µg
22.92%
Vitamin B3:3.96mg
19.82%
Copper:0.28mg
13.83%
Vitamin B6:0.25mg
12.44%
Potassium:406.06mg
11.6%
Phosphorus:107.71mg
10.77%
Vitamin B5:1.03mg
10.33%
Fiber:2.11g
8.43%
Manganese:0.16mg
8.18%
Folate:31.78µg
7.95%
Vitamin B2:0.13mg
7.48%
Vitamin B1:0.08mg
5.54%
Vitamin E:0.64mg
4.25%
Vitamin K:4.45µg
4.24%
Zinc:0.55mg
3.69%
Iron:0.47mg
2.63%
Vitamin A:110.81IU
2.22%
Vitamin D:0.25µg
1.68%
Magnesium:6.23mg
1.56%
Calcium:15.56mg
1.56%
Source:Allrecipes