Savoury Stuffed Mushrooms

Savoury Stuffed Mushrooms

A savoury snack idea with an umami mushroom flavour with a high protein filling.

Serves:  8

Dietary: Suitable for vegetarian, wheat-free, gluten-free, egg-free

Preparation time: 10 minutes

Cooking time: 20 minutes

 

INGREDIENTS

Mushrooms, 8 portobello or 16 medium chestnut mushrooms, whole
400 g tin chickpeas, 240 g drained weight
10 walnuts, chopped
2 Tbsp low-fat cream cheese
1 clove of garlic, minced
¼ tsp black pepper
½ tsp smoked paprika
½ tsp thyme, dried
2 tsp olive oil

 

METHOD

  1. Preheat your oven to 200˚C/180oC Fan/400oF/Gas Mark 6.
  2. Prepare your mushrooms by wiping them with a damp cloth or kitchen towel to remove any dirt, then remove the stems (do not throw them away).
  3. Finely chop the mushroom stems and add to a frying pan along with 1 tsp olive oil, garlic, chopped walnuts, thyme and smoked paprika.
  4. Fry on medium-high heat for 5 minutes until the stems of the mushrooms are soft.
  5. Remove from the heat and leave the pan aside.
  6. In a medium bowl, mash your chickpeas to a chunky paste and mix in your cream cheese and black pepper.
  7. Finally, stir in the mushroom and walnut mixture from your pan.
  8. Now you have your savoury stuffing mixture prepared, lay your mushrooms on a baking tray and stuff the centre with even amounts of the mixture.
  9. Drizzle with the final tsp of olive oil and bake for 15 minutes.

 

This recipe has been donated by Olivia Booker, a Student Nutritionist

 

NUTRITION INFORMATION

Per serving*: per mushroom
Total calories: 103 kcal
Fat:  6.1g
Saturated Fat:  1.1 g
Carbohydrate: 5.5 g
Total sugar: 1.1 g
Fibre:  2.4 g
Protein:  5.4 g
Salt:  0.14 g

*using portobello mushrooms

 

NUTRITION FACTS

  • Not only do the walnuts add a nutty crunch to the mixture, but they also provide a source of omega 3 fats
  • If you wish to increase the vitamin D content of your mushrooms, then pop them on the windowsill in direct sunlight for half an hour.

 

VARIATIONS

  • To make this snack vegan, you can swap the cream cheese for a plain vegan yoghurt alternative and 2 Tbsp of nutritional yeast.
  • Swap the walnuts for pine nuts.
  • Add fresh herbs instead of dried herbs. Try coriander or chives.

 

© 2022 The Caroline Walker

Checked by Kathy Lewis, a Registered Nutritionist