Organic Portobello Mushroom
Agaricus bisporusClinical Encyclopedia
Organic Portobello Mushroom provides 22 kcal, 3.1g of protein, 3.3g of carbohydrates, and 1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
The organic portobello mushroom is a mature form of the common mushroom, known for its large size and meaty texture. It is rich in nutrients and offers a variety of health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed grilled, sautéed, or stuffed, portobello mushrooms can enhance the flavor of various dishes while providing nutritional benefits.
Smart Selection & Storage
Choose firm, smooth mushrooms with a rich color and no blemishes. Avoid those that are slimy or have dark spots.
Store in a paper bag in the refrigerator for up to a week. Avoid plastic bags as they trap moisture.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A powerful antioxidant that protects cells from damage.
"Portobello mushrooms can absorb flavors well, making them a versatile ingredient in many cuisines."
Myths vs Realities
Healthy Recipes
Grilled Portobello Mushroom Burgers
These hearty grilled portobello mushroom burgers are a delicious and healthy alternative to traditional beef burgers, packed with flavor and nutrients.
- 4 large organic portobello mushrooms
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Whole grain burger buns
- Lettuce, tomato, and avocado for toppings
- 1. Preheat the grill to medium-high heat.
- 2. In a bowl, mix balsamic vinegar, olive oil, garlic powder, salt, and pepper.
- 3. Brush the mixture on both sides of the portobello mushrooms and grill for 5-7 minutes on each side until tender.
- 4. Assemble the burgers on whole grain buns with lettuce, tomato, and avocado.
Stuffed Portobello Mushrooms with Quinoa and Spinach
These stuffed portobello mushrooms are filled with a nutritious mixture of quinoa, spinach, and herbs, making for a satisfying and healthy dish.
- 4 large organic portobello mushrooms
- 1 cup cooked quinoa
- 2 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, heat olive oil and sauté spinach until wilted, then mix with quinoa, feta, oregano, salt, and pepper.
- 3. Remove stems from portobello mushrooms and fill each cap with the quinoa mixture.
- 4. Bake for 20 minutes until mushrooms are tender and filling is heated through.
Portobello Mushroom Stir-Fry
This vibrant portobello mushroom stir-fry is a quick and healthy meal loaded with colorful vegetables and protein-rich tofu.
- 2 large organic portobello mushrooms, sliced
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1 cup snap peas
- 1 block firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1. Heat sesame oil in a large skillet over medium heat and add tofu, cooking until golden brown.
- 2. Add sliced portobello mushrooms, broccoli, bell pepper, and snap peas, stirring for about 5 minutes.
- 3. Stir in soy sauce and ginger, cooking for an additional 2-3 minutes until vegetables are tender-crisp.
Portobello Mushroom and Avocado Salad
This refreshing salad combines grilled portobello mushrooms with creamy avocado and mixed greens, drizzled with a zesty lemon vinaigrette.
- 2 large organic portobello mushrooms
- 1 avocado, sliced
- 4 cups mixed greens
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Grill portobello mushrooms until tender, about 5-7 minutes on each side.
- 2. In a large bowl, combine mixed greens, cherry tomatoes, and sliced avocado.
- 3. Slice the grilled mushrooms and add to the salad, then drizzle with olive oil, lemon juice, salt, and pepper.
Portobello Mushroom Tacos
These flavorful portobello mushroom tacos are a healthy twist on traditional tacos, filled with savory mushrooms and topped with fresh salsa.
- 4 large organic portobello mushrooms, sliced
- 1 tablespoon taco seasoning
- 8 corn tortillas
- 1 cup pico de gallo
- 1/2 cup Greek yogurt
- Cilantro for garnish
- 1. In a skillet, sauté sliced portobello mushrooms with taco seasoning until cooked through.
- 2. Warm corn tortillas in a separate pan or microwave.
- 3. Fill each tortilla with mushrooms, top with pico de gallo and a dollop of Greek yogurt, and garnish with cilantro.
Creamy Portobello Mushroom Soup
This creamy portobello mushroom soup is a comforting and healthy option, made with coconut milk for a dairy-free twist.
- 4 large organic portobello mushrooms, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 3 cups vegetable broth
- 1 can coconut milk
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add chopped portobello mushrooms and cook until softened, then pour in vegetable broth.
- 3. Simmer for 15 minutes, then stir in coconut milk and blend until smooth. Season with salt and pepper.
Portobello Mushroom and Chickpea Curry
This hearty portobello mushroom and chickpea curry is packed with flavor and nutrients, served over brown rice for a complete meal.
- 2 large organic portobello mushrooms, diced
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt to taste
- Brown rice for serving
- 1. In a pot, sauté onion and garlic until fragrant, then add diced portobello mushrooms.
- 2. Stir in chickpeas, coconut milk, and curry powder, simmering for 20 minutes.
- 3. Serve over cooked brown rice and season with salt.
Portobello Mushroom Risotto
This creamy portobello mushroom risotto is a luxurious yet healthy dish, made with arborio rice and finished with fresh herbs.
- 1 cup arborio rice
- 4 large organic portobello mushrooms, sliced
- 1 onion, diced
- 4 cups vegetable broth
- 1/2 cup white wine
- 2 tablespoons olive oil
- Fresh parsley for garnish
- Salt and pepper to taste
- 1. In a saucepan, heat vegetable broth and keep warm.
- 2. In a large skillet, sauté onion in olive oil until translucent, then add arborio rice and toast for 2 minutes.
- 3. Gradually add warm broth and white wine, stirring until absorbed. Add sliced portobello mushrooms and cook until rice is creamy. Season with salt and pepper, and garnish with parsley.
Portobello Mushroom and Zucchini Noodles
This low-carb dish features spiralized zucchini noodles topped with sautéed portobello mushrooms and a light garlic sauce.
- 4 large organic portobello mushrooms, sliced
- 2 medium zucchinis, spiralized
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Parmesan cheese for garnish (optional)
- 1. In a skillet, heat olive oil and sauté garlic until fragrant, then add sliced portobello mushrooms.
- 2. Cook until mushrooms are tender, then add spiralized zucchini and sauté for an additional 2-3 minutes.
- 3. Season with salt and pepper, and serve with a sprinkle of Parmesan cheese if desired.
Portobello Mushroom and Lentil Salad
This nutritious salad combines roasted portobello mushrooms with protein-rich lentils and a tangy vinaigrette for a filling meal.
- 4 large organic portobello mushrooms
- 1 cup cooked lentils
- 2 cups arugula
- 1/4 cup red onion, thinly sliced
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and roast portobello mushrooms for 20 minutes until tender.
- 2. In a bowl, combine cooked lentils, arugula, and red onion.
- 3. Slice roasted mushrooms and add to the salad, drizzling with balsamic vinegar, olive oil, salt, and pepper.
Frequently Asked Questions (FAQ)
Are portobello mushrooms safe to eat raw?
While they can be eaten raw, cooking enhances their flavor and digestibility.
How do I clean portobello mushrooms?
Wipe them with a damp cloth or use a soft brush to remove dirt. Avoid soaking them in water.
Can I freeze portobello mushrooms?
Yes, but it's best to cook them first before freezing to maintain texture and flavor.
What nutrients are in portobello mushrooms?
They are a good source of B vitamins, potassium, and selenium.
How can I incorporate portobello mushrooms into my diet?
Use them as a meat substitute in burgers, stir-fries, or salads.
Do portobello mushrooms have any health benefits?
Yes, they are low in calories and high in nutrients, supporting overall health.
What is the best way to cook portobello mushrooms?
Grilling or roasting enhances their natural umami flavor.
Are there any side effects of eating portobello mushrooms?
Generally safe, but some people may experience digestive discomfort if consumed in large quantities.