Mushrooms are a great meat alternative in recipes thanks to their well - “meaty” texture when cooked. However, it should be noted that they are not particularly rich in protein, so it is a good idea to pair them with beans, meat, or a meat-substitute of your liking. When looking for plant-based meat substitutes, it is important to look for food combinations that provide not only lots of flavor, but also lots of protein and healthy fat.
This recipe for savory stewed mushrooms was something I came up with as I was trying to cook for someone who claimed that they absolutely hated mushrooms. It turns out they just hadn’t had mushrooms in a way they liked yet, a testament to the value of always trying things more than once!
This dish is savory and a tad bit spicy thanks to the blend of herbs and spices including curry, cumin, and basil, yet it is also slightly sweet due to the coconut milk and brown sugar. The spices alone contain a wealth of antioxidants, which help to reduce inflammation in the body and slow down the aging process. The key ingredient in this recipe however is mushrooms. Let’s take a moment to talk about them:
Ingredient spotlight: Mushrooms
The most commonly consumed types of edible mushrooms belong to the genus and species Agaricus bisporus. Interestingly, this scientific name corresponds to several types of mushrooms that go by unique names in everyday life. Immature A. bisporus mushrooms may be identified as button mushrooms, white mushrooms, brown mushrooms, baby bella, or cremini mushrooms. Mature mushrooms of the same species, which are typically brown with a wider cap than their immature counterparts, are called portobello mushrooms.
Mushrooms have been studied widely due to their ability to raise levels of vitamin D in the blood with a degree of effectiveness that is on par with supplements. When mushrooms are exposed to ultraviolet B (UVB) radiation, they form ergocalciferol, also known as vitamin D-2. Low vitamin D is quite common in developed societies, so adding mushrooms to your diet could be a healthy way to keep your vitamin D levels where they should be. Mushrooms also contain several bioactive compounds which have been associated with improvements in gut health as well as metabolic and immune function.
Now, on to the recipe!
This recipe yields 6-8 servings.
Ingredients:
16 oz (2 packages) mushrooms, sliced
1/2 red onion, chopped
1/2 red bell pepper, chopped
2 tbsp minced garlic
1/2 of 1 serrano pepper, chopped
2 tbsp olive oil
1 tbsp dried cumin
1 tbsp curry powder
1 tbsp basil
1 tbsp oregano
1 tbsp brown sugar
1 tbsp adobo
1 tsp black pepper
1 tsp salt
1/3 can full fat coconut milk
1 cup plain nonfat Greek yogurt
Directions:
First, slice the mushrooms about 1/3 inch thick. Prepare a large pan by adding 2 tbsp oil, then sautéeing the onion, garlic, and curry powder lightly before adding mushrooms and all other seasonings to the pan. Mix well to coat mushrooms, then cover the pan.
After about 15 minutes of cooking on medium-low heat, add the coconut milk and Greek yogurt and allow everything to simmer for another 10 minutes.
The result is a savory, slightly sweet mushroom dish that pairs well with rice or pasta.
Prep time:
20 minutes
Cook time:
25 minutes
Total time:
45 minutes
Enjoy today.
~Recipe by Michelle Adams @YellowCedarNutrition~
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