Three Low-calorie Recipes With Mushrooms

Mushrooms are not only versatile in preparation, but also full of nutrients that are good for our body. Here you will find three delicious recipes with mushrooms.

There are many recipes with mushrooms that you can add to your daily menu without any remorse. Although their calorie content varies depending on the dish and the ingredients used , they are generally a good and light alternative that flatters the figure.

Mushrooms are available in different variations. Most varieties, however, are thick and fleshy in shape. In fact, they’re a great choice for making vegetarian dishes that need a little pizzazz. They are also rich in important nutrients.

The nutritional value of mushrooms

The great advantage of recipes with mushrooms is that they are low in calories compared to other dishes.  In addition, they provide important nutrients, such as:

• B group vitamins, such as riboflavin and niacin

• Vitamin D
• vitamin C
• potassium
• selenium
• magnesium
• phosphorus

Note : In small amounts, they also provide fiber, healthy fats and proteins. 

Three delicious mushroom recipes to try

Because of their mild taste and versatility, mushrooms are ideal for preparing delicious recipes. So if you’re trying to add a little more variety to your diet and at the same time want to take care of your health, you should definitely try the following recipes.

1. Hamburger with mushrooms and black beans

How about a delicious vegan hamburger? If you like the idea, this could become one of your favorite mushroom recipes. You will need other ingredients for the preparation , such as black beans, whole grain rice, vegetables and breadcrumbs. Delicious!

ingredients

• 1 cup whole grain cooked rice (200 g)
• a cup of black beans, cooked and mashed (200 g)
• Olive oil (as needed)
• 6-8 mushrooms, finely chopped
• 1 celery stalk, finely chopped
• 1 small carrot, finely chopped
• 1/4 red onion, finely chopped
• 2 crushed garlic cloves
• 1/2 teaspoon salt (3 g)
• 2 cups breadcrumbs (400 g)
• 1 tbsp ground chia seeds (15 g)
• 2 tbsp nutritional yeast (30 g)
• 5 tsp soy sauce (25 ml)
• Juice of one lemon

Additional ingredients

• homemade hamburger bread
• vegan cheese slices
• Sliced ​​tomatoes
• sliced ​​red onion
• Pickled cucumber in slices
• green lettuce
• Sauces to taste

preparation

• To start, heat some olive oil in a large pan on medium heat.
• Then add the sliced ​​mushrooms, celery, onion, garlic and carrot. Fry for a few minutes until everything is tender.

• Later, season to taste with a little salt and stir again.
• Add the black beans, whole grain rice, breadcrumbs and chia seeds.
• Mix in all the other ingredients, including the yeast, soy sauce and lemon juice.
• The mixture should now be thick. Then place them in the refrigerator for an hour.
• Meanwhile, prepare the hamburgers and fry them in plenty of oil for 3-5 minutes.
• If you wish, you can top the burger with a slice of cheese.

The laying of the hamburger

• Now the burger is topped with the additional ingredients:
• Spread the burger sandwiches with sauce and top with lettuce, tomato slices, pickles and onions.
• At the end, put the mushroom burger on top and enjoy!

2. Recipes with mushrooms: Mushroom Bolognese

There are many recipes of Italian origin that use mushrooms. This time we present you a delicious recipe for mushroom bolognese. It takes some additional ingredients like vegetables and parmesan cheese.

ingredients

• Ribbon noodles (500 g)
• 2 tbsp butter or olive oil (20 g)
• 1 small white onion, peeled and diced
• 1 large carrot, peeled and diced
• 2 stalks of celery, cut
• 4 crushed garlic cloves
• fresh, sliced ​​mushrooms (500 g)
• 1/2 cup red wine (125 ml)
• 1 1/2 cups vegetable stock (475 ml)
• Tomato sauce (400 g)
• 1 bay leaf
• 1 teaspoon Italian spices or fine herb mixture (7 g)

• Pinch of ground red pepper
• Salt and freshly ground black pepper
• grated parmesan cheese (to taste)

preparation

• First, cook the ribbon noodles in a large saucepan with salted water. As soon as the pasta is done, drain the water.
• In the meantime, heat the butter or oil in a pan and cook on a medium heat.
• Then fry the onion, carrot and celery for 6-8 minutes.
• Once the vegetables are soft, add the garlic and mushrooms and cook for another 5 minutes.
• As soon as the mushrooms turn golden brown, add the wine and stir.
• Let simmer for 3 minutes.
• Then add the vegetable stock, tomato sauce, bay leaf, Italian spices and a generous pinch of salt and pepper and stir.

• Let simmer for another 10 minutes.
• As soon as the pasta is cooked and drained, add the mushroom sauce to the Bolognese and serve immediately.
• Sprinkle with parmesan cheese as desired.

3. Recipes with mushrooms: find Stroganoff

Who said you need meat to enjoy a stroganoff? You can try something different by using mushrooms. In addition, you only need 15 minutes to enjoy a very special dish afterwards. Here we go!

ingredients

• 1 tbsp oil (15 ml)
• 1 medium onion, diced

• 4 crushed garlic cloves
• Mushrooms, sliced ​​(500 g)
• Vegetable broth (50 ml)
• 1 tbsp smoked paprika (15 g)
• Black pepper to taste
• 3 tbsp sour cream (45 g)
• 4 tbsp freshly chopped parsley (60 g)

preparation

• First, heat some oil in a large pan.
• Then fry the onion, garlic and mushrooms over medium heat for 5-10 minutes.
• Once the vegetables are soft, add the vegetable stock and smoked peppers.
• Season with black pepper and cook for another 5 minutes.
• Just before serving, mix in the sour cream and half of the parsley.
• Finally, sprinkle the remaining parsley on the dish and serve.

Are you ready to try these low calorie mushroom recipes? Don’t hesitate to try them out for one of your lunches this week! But be careful with the portion size if you want to keep an eye on your line.