Vegan Stuffed Portobello Mushroom over Quinoa

Gluten Free
Dairy Free
Health score
32%
Vegan Stuffed Portobello Mushroom over Quinoa
45 min.
4
386kcal

Suggestions

Ingredients

  • servings quinoa cooked
  • large portabello mushrooms 
  • package tofu frozen firm thawed ( and )
  • 0.5  tomatoes diced ()
  • cup pkt spinach fresh
  • 0.3  onion diced red ()
  • cloves garlic minced ()
  • 1.5 teaspoons oregano dried
  • teaspoon basil dried
  • 1.5 tablespoons nutritional yeast 
  • teaspoon juice of lemon 
  • oz daiya vegan m zarella “cheese 
  • servings olive oil 
  • servings balsamic reduction 
  • servings salt and pepper 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Cook quinoa
  2. After the tofu has thawed, drain and squeeze the excess water off.
  3. Brush off portobello mushrooms and remove the stems.
  4. Make the marinade for the mushroom: 3 tablespoons of olive oil, 3 tablespoons of balsamic vinaigrette, salt, and pepper (just keep adding the salt little by little until the marinade tastes good to you).
  5. Heat 3 tablespoons of olive oil in a pan and add the onions, garlic, oregano, and basil. After you sweat the onions, add the tofu. Note: smash the tofu with your hands and place it into the pan. Keep stirring and cook on medium heat for about 15 to 20 minutes.
  6. Add Nutritional yeast, spinach, tomato, and lemon juice to the tofu. Cook for another minute then set aside.
  7. Dip the mushroom in the marinade and place on a baking pan (top side down).
  8. Stuff the mushrooms with the tofu and veggies.
  9. Top it off with vegan cheese.
  10. Preheat oven 370 degrees.
  11. Bake stuffed mushrooms for 15 to 20 minutes.
  12. Serve over quinoa.

Nutrition Facts

Calories386kcal
Protein17.24%
Fat50.51%
Carbs32.25%

Properties

Glycemic Index
50
Glycemic Load
9.91
Inflammation Score
-9
Nutrition Score
18.405652173913%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.12mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.34mg
Kaempferol
0.54mg
Myricetin
0.1mg
Quercetin
1.84mg

Nutrients percent of daily need

Calories:385.71kcal
19.29%
Fat:22.18g
34.12%
Saturated Fat:3.23g
20.16%
Carbohydrates:31.86g
10.62%
Net Carbohydrates:25.5g
9.27%
Sugar:4.22g
4.69%
Cholesterol:0mg
0%
Sodium:290.8mg
12.64%
Protein:17.03g
34.06%
Vitamin K:54.9µg
52.28%
Manganese:0.85mg
42.4%
Selenium:18.79µg
26.85%
Fiber:6.37g
25.48%
Phosphorus:247.16mg
24.72%
Copper:0.46mg
22.93%
Iron:3.98mg
22.09%
Vitamin B3:4.38mg
21.89%
Folate:83.43µg
20.86%
Vitamin E:3.02mg
20.13%
Potassium:638.96mg
18.26%
Calcium:180.63mg
18.06%
Magnesium:72.14mg
18.03%
Vitamin A:851.07IU
17.02%
Vitamin B6:0.32mg
16.11%
Vitamin B2:0.24mg
14.14%
Vitamin B1:0.17mg
11.4%
Zinc:1.6mg
10.7%
Vitamin B5:1.01mg
10.13%
Vitamin C:6.16mg
7.47%
Vitamin D:0.25µg
1.68%
Source:Foodista