Whole Portobello Mushroom
Agaricus bisporusClinical Encyclopedia
Whole 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.
Portobello mushrooms are large, mature Agaricus bisporus mushrooms known for their meaty texture and rich flavor. They are low in calories and high in nutrients, making them a popular choice for vegetarian and vegan dishes.
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, roasted, or sautéed. Clean with a damp cloth and remove the stem before cooking.
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 airtight containers to prevent moisture buildup.
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 ideal for marinating."
Myths vs Realities
Healthy Recipes
Grilled Portobello Mushroom Burgers
Juicy grilled portobello mushrooms serve as a hearty, meat-free alternative to traditional burgers, topped with fresh avocado and spinach.
- 4 large portobello mushrooms
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 4 whole grain burger buns
- 1 avocado, sliced
- 1 cup fresh spinach
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. Brush the portobello mushrooms with olive oil and season with garlic powder, smoked paprika, salt, and pepper.
- 3. Grill the mushrooms for 5-7 minutes on each side until tender, then assemble the burgers with avocado and spinach on whole grain buns.
Stuffed Portobello Mushrooms with Quinoa and Spinach
These portobello mushrooms are filled with a nutritious mixture of quinoa, spinach, and feta cheese, making for a satisfying and healthy meal.
- 4 large portobello mushrooms
- 1 cup cooked quinoa
- 2 cups fresh spinach
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1 teaspoon garlic, minced
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Sauté garlic and spinach in olive oil until wilted, then mix with quinoa and feta.
- 3. Stuff the portobello caps with the quinoa mixture and bake for 20 minutes until heated through.
Portobello Mushroom Stir-Fry
A vibrant stir-fry featuring sliced portobello mushrooms, bell peppers, and broccoli, tossed in a light soy sauce for a quick and nutritious meal.
- 2 large portobello mushrooms, sliced
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 tablespoon sesame seeds
- 1. Heat sesame oil in a large skillet over medium heat.
- 2. Add the sliced mushrooms, bell pepper, and broccoli, and stir-fry for about 5-7 minutes.
- 3. Stir in soy sauce and ginger, cooking for an additional 2 minutes, then sprinkle with sesame seeds before serving.
Portobello Mushroom Tacos with Avocado Lime Sauce
These flavorful tacos feature marinated portobello mushrooms topped with a creamy avocado lime sauce for a fresh and healthy twist.
- 4 large portobello mushrooms, sliced
- 2 tablespoons olive oil
- 1 tablespoon lime juice
- 1 teaspoon cumin
- 8 corn tortillas
- 1 avocado
- 1/4 cup Greek yogurt
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, lime juice, cumin, salt, and pepper, then toss the mushrooms in the marinade.
- 2. Sauté the mushrooms in a skillet over medium heat for about 5 minutes.
- 3. Blend avocado and Greek yogurt to make the sauce, then serve the mushrooms in tortillas topped with the sauce.
Portobello Mushroom and Chickpea Salad
A hearty salad combining roasted portobello mushrooms and chickpeas, tossed with a zesty lemon vinaigrette for a protein-packed meal.
- 4 large portobello mushrooms
- 1 can chickpeas, drained and rinsed
- 2 cups mixed greens
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and roast portobello mushrooms for 20 minutes.
- 2. In a bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
- 3. Combine roasted mushrooms, chickpeas, and mixed greens in a large bowl, drizzle with dressing, and toss to combine.
Portobello Mushroom Risotto
Creamy risotto made with arborio rice and sautéed portobello mushrooms, finished with fresh herbs for a comforting yet healthy dish.
- 1 cup arborio rice
- 4 large portobello mushrooms, diced
- 4 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 1/2 cup parmesan cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a pot and sauté onion and garlic until translucent.
- 2. Add arborio rice and cook for 2 minutes, then gradually add broth, stirring frequently until absorbed.
- 3. Stir in sautéed mushrooms and parmesan cheese before serving.
Portobello Mushroom and Lentil Soup
A hearty and nutritious soup featuring portobello mushrooms and lentils, perfect for a cozy meal packed with protein and fiber.
- 2 large portobello mushrooms, chopped
- 1 cup lentils, rinsed
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until soft.
- 2. Add chopped mushrooms and cook for an additional 5 minutes.
- 3. Stir in lentils, broth, thyme, salt, and pepper, then simmer for 30 minutes until lentils are tender.
Portobello Mushroom Pizza with Cauliflower Crust
A healthy pizza alternative featuring a cauliflower crust topped with marinara, portobello mushrooms, and fresh basil.
- 1 cauliflower head, riced
- 1 large portobello mushroom, sliced
- 1 cup marinara sauce
- 1 cup mozzarella cheese, shredded
- 1/4 cup fresh basil leaves
- 1 egg
- Salt and pepper to taste
- 1. Preheat the oven to 425°F (220°C) and prepare cauliflower crust by mixing riced cauliflower, egg, salt, and pepper, then bake for 15 minutes.
- 2. Spread marinara sauce on the crust, top with mushrooms and mozzarella, and bake for another 10 minutes.
- 3. Garnish with fresh basil before serving.
Portobello Mushroom and Zucchini Noodles
A light and healthy dish featuring spiralized zucchini noodles tossed with sautéed portobello mushrooms and a garlic herb sauce.
- 4 large portobello mushrooms, sliced
- 2 zucchinis, spiralized
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon Italian herbs
- Salt and pepper to taste
- 1. Heat olive oil in a skillet and sauté garlic until fragrant.
- 2. Add sliced mushrooms and cook for 5 minutes until tender.
- 3. Toss in spiralized zucchini and Italian herbs, cooking for an additional 2-3 minutes before serving.
Portobello Mushroom and Egg Breakfast Bowl
A nutritious breakfast bowl featuring sautéed portobello mushrooms, spinach, and a poached egg over whole grains for a balanced start to your day.
- 2 large portobello mushrooms, sliced
- 1 cup spinach
- 2 eggs
- 1 cup cooked quinoa or brown rice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Sauté mushrooms and spinach in olive oil until cooked through.
- 2. In a separate pot, poach the eggs to your liking.
- 3. Serve the sautéed mixture over quinoa or rice, topped with poached eggs and seasoned with salt and pepper.
Frequently Asked Questions (FAQ)
Are portobello mushrooms safe to eat raw?
While they can be eaten raw, cooking them enhances their flavor and digestibility.
How should I store portobello mushrooms?
Store them in a paper bag in the refrigerator to maintain freshness.
Can portobello mushrooms be frozen?
Yes, but it's best to cook them first before freezing to preserve texture.
What are the health benefits of portobello mushrooms?
They are low in calories, high in fiber, and rich in vitamins and minerals.
How do I clean portobello mushrooms?
Wipe them with a damp cloth or paper towel; avoid soaking them in water.
Can I use portobello mushrooms in soups?
Absolutely! They add a rich, umami flavor to soups and broths.
What is the difference between portobello and button mushrooms?
Portobello mushrooms are mature button mushrooms, larger and with a more intense flavor.
Are portobello mushrooms a good source of protein?
Yes, they provide a decent amount of protein for a plant-based food.