3 Low-calorie Mushroom Recipes

In addition to being very versatile for recipes, mushrooms are full of nutrients that are beneficial to the body. Discover three delicious ways to prepare them.

There are many mushroom recipes that you can include in your daily diet without remorse. Although their caloric content varies depending on the other ingredients used,  they are generally light alternatives that help to take care of our figure.

Mushrooms are available in different varieties. Most of them are characterized by a dense and fleshy texture. Indeed,  they are an excellent option for making vegetarian preparations that require bulk. In addition, they are very rich in essential nutrients.

Nutritional properties of mushrooms

The great advantage of mushroom recipes is that they are low in calories if we compare them with other dishes. In addition to that, it is an ingredient that concentrates important nutritional properties. The most notable are the following:

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

3 delicious mushroom recipes

Thanks to their mild flavor and versatility, mushrooms are perfect for cooking wonderful recipes. Therefore, if you are trying to vary your dishes while taking care of yourself,  feel free to cook the following options.

1. Mushroom recipes: hamburger with black beans

How about a delicious veggie burger? If the idea appeals to you, it will become one of your favorite mushroom recipes. For its preparation, you will need additional ingredients like black beans, brown rice, vegetables and breadcrumbs. It is exquisite!

Ingredients

• 1 cup of cooked brown rice (200 grams)
• 1 cup mashed canned black beans (200 grams)
• Olive oil
• 6-8 finely chopped mushrooms
• 1 finely chopped celery stalk
• 1 small carrot, chopped
• 1/4 finely chopped red onion
• 2 garlic cloves, crushed
• A little salt
• 2 cups of breadcrumbs (400 grams)
• 1 tablespoon of ground chia seeds (15 grams)
• 5 tablespoons of soy sauce (25 ml)
• 2 tablespoons of nutritional yeast (30 grams)
• The juice of a lemon

Additional ingredients

• Traditional hamburger bun
• Vegan cheese slices
• Tomato slices
• Sliced ​​red onion
• Sliced ​​pickles
• Salad leaves
• Sauces to taste

Preparation

• First, in a large pan, heat a little olive oil over medium heat.
• Then add the mushrooms, celery, onion, garlic and chopped carrot. Sauté for a few minutes until everything is tender.
• Salt, then stir.
• Then add the black beans, brown rice, breadcrumbs and ground chia seeds.
• Mix all the ingredients well, then add the yeast, soy sauce and lemon juice.
• Make sure you get a thick mixture that you will let cool for an hour in the fridge.
• Then shape the burgers and cook them in enough oil for 3-5 minutes.
• If you wish, cover each burger with a slice of vegan cheese.

Hamburger assembly

• By using the other additional ingredients, you will manage to assemble the burger in its traditional shape.
• Finally, spread a little sauce on the bread and cover it with a salad leaf, a slice of tomato, pickles, a little onion and the mushroom burger.

2. Mushroom recipes: bolognese sauce

There are many recipes with mushrooms of Italian origin. On this occasion, we are sharing with you this delicious recipe for mushrooms Bolognese. It also requires additional ingredients such as vegetables and Parmesan cheese.

Ingredients

• Spaghetti or pasta of your choice (500 grams)
• 2 tablespoons of butter or olive oil (20 grams)
• 1 small white onion, peeled and cubed
• 1 large carrot, peeled and cubed
• 2 stalks of chopped celery
• 4 garlic cloves, crushed
• Fresh and assorted mushrooms (500 grams)
• 1/2 cup of red wine (125 ml)
• 1 and a half cups of vegetable broth (475 mL)
• Tomato sauce (400 grams)
• 1 bay leaf
• 1 teaspoon of Italian condiment or mixed herbs (7 grams)
• A pinch of freshly ground black pepper
• Grated Parmesan cheese (to taste)

Preparation

• First, cook the pasta in a large pot with salted water. Once al dente , remove them.
• Meanwhile, heat the butter or oil in a separate pan.
• Then, sauté the onion, carrot and celery for 6 to 8 minutes.
• When the vegetables are completely soft, add the garlic and mushrooms and continue stirring for another 5 minutes.
• So, when the mushrooms acquire a golden texture, pour in the wine and stir.
• Simmer for an additional 3 minutes.
• Then add the vegetable broth, tomato sauce, bay leaf, Italian condiment and a pinch of salt and pepper. Mix to integrate everything.
• This mixture should cook over low heat for another 10 minutes.
• When the pasta is cooked and drained, add the mushroom sauce to the bolognese and serve immediately.
• Finally, sprinkle with a little Parmesan to taste.

3. Mushroom recipes: Strogonoff

Who said you need meat to enjoy a good strogonoff ? You can also make a different recipe using mushrooms. Besides, it will only take you 15 minutes before enjoying a very special dish. And now, to work!

Ingredients

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

Preparation

• First, heat a large pan with a little oil.
• Then, sauté the onion, garlic and mushrooms over medium heat for 5 to 10 minutes.
• When the vegetables are tender, add the vegetable broth and smoked paprika.
• Season with black pepper and simmer for 5 more minutes.
• When ready to serve, add the sour cream and half the parsley.
• Finally, when the dish is served on the plates, sprinkle it with the remaining parsley.

Are you ready to try these low calorie mushroom recipes? Don’t hesitate to include them in one of your breakfasts during the week. However, moderate portions so as not to deviate from the concept of healthy eating.