By Dr. Janet Brill
Vegetables don’t have to be bright in color to be nutrient dense. For example, the brown and white portobello mushroom is an edible fungus filled with beneficial vitamins and minerals such as potassium, copper, selenium, and disease fighting phytochemicals.
Portobello mushrooms can be eaten raw or cooked like any kind of mushrooms, but the size of the portobello mushroom is an easy replacement for a burger or meat on any sandwich.
Next time you anticipate having vegetarian friends over for a BBQ, why not grill portobello burgers!
Check out this zero cholesterol, heart healthy recipe of Grilled Portobello Mushroom Burgers:
Grilled Portobello Mushroom Burgers
Pesto is the ketchup on a portobello burger. Make a simple pesto with heart healthy walnuts, instead of expensive pine nuts, and fresh basil leaves, olive oil, and garlic to spread on your burger!
Yield: 4 servings (1 serving =1 portobello mushroom cap with 1 Tablespoon of pesto)
- 4 portobello mushrooms, stem and gills removed
- 4 whole wheat burger buns
- 2 red bell peppers, cut in half
- 1 Tablespoon of olive oil
- 2 cups of fresh arugula
Mushroom Marinade (Homemade Italian Dressing)
- 1/4 cup olive oil
- 2 Tablespoons of white vinegar
- 1 Tablespoon of a salt substitute with herbs and spices
Heart Healthy Pesto:
- 2 oz fresh basil leaves (about 1 cup)
- 1 cup walnut halves
- ½ cup olive oil
- 3 large garlic cloves
Pre-heat grill to 350 ° F. Whisk together the mushroom marinade ingredients. Brush marinade onto to both sides of the mushroom caps. Let marinade sit for 10 minutes. Grill mushrooms for 3 minutes on both sides. Sauté red bell pepper halves with olive oil until peppers are soft and browned on both sides. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.
Time to build your burger. On one half a bun, place the grilled portobello mushroom cap, sautéed red bell pepper, and ½ cup arugula. On the other half of the bun, spread 1 Tablespoons of pesto and place the bun on top of the other bun to complete your burger!
Nutrition Facts Per Serving:
- Calories: 297 kcal
- Fat: 15 g
- Cholesterol: 0 mg
- Carbohydrates: 34 g
- Dietary Fiber: 7g
- Protein: 10g
- Sodium: 203 mg