Celebrate summer with our Grilled Portabella Mushrooms! These fabulous legumes are perfect for the warm weather, and they make ideal appetizers for any BBQ or weekend party. Not only are these mushrooms easy to make, but they are packed full of nutritional goodness, as a one cup serving provides 40 calories, 3 grams of fiber, 5 grams of protein, and 0 milligrams of cholesterol. They are also rich in riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper, and selenium. Studies have shown that niacin may help with cardiovascular disease, as it may protect the arteries and prevent hyperlipemia (excess buildup of fat in the arteries) (1), so it’s important to make sure that this vitamin is consumed on a regular basis. So, this summer, go ahead and fire up the grill to enjoy these fabulous mushrooms–we promise that you (and your friends!) won’t be disappointed.
Grilled Portobello Mushrooms
- 1 small head cauliflower, washed and cut in small pieces
- 1- 15 ounce can cannelini beans
- ⅓ cup onion, diced
- 4 garlic cloves, minced
- ¼ cup vegetable broth
- ¼-1/2 teaspoon ground pepper
- 3 teaspoons olive oil
- 4 large portobello mushrooms
- ¼ teaspoon sea salt
- ¼ teaspoon ground pepper
- Ingredients for Red Wine Sauce
- 2 cloves garlic
- ⅓ cup onion
- ¾ cup red wine
- 3 tablespoons balsamic vinegar
- In a medium sauce pan over medium high heat, fill ¾ of the pot with water and bring it to a boil. Add cauliflower and cook for 5-7 minutes, or until soft. Drain well when done.
- When cool, puree the cauliflower with cannelini beans, onion, garlic, vegetable broth and ground pepper until almost smooth. Set aside.
- Red Wine Sauce: In a small pot, add 1 teaspoon olive oil, onion and minced garlic, and saute for about 3 minutes. Add red wine and balsamic vinegar; stir well about 10 minutes and set aside.
- Turn the grill on to medium high and lightly grease the grill grates.
- Using a basting brush, lightly grease the portobello mushrooms with 2 teaspoons olive oil, salt and pepper. Grill for 5 minutes on each side until golden brown. When cool, slice portobello mushrooms on a diagonal and set aside.
- Place the cauliflower mixture on a platter. Add the portobello mushrooms on top and drizzle with the red wine sauce.
Roast the garlic and add a few sprigs of fresh rosemary to the mashed cauliflower.
Calories: 400 calories, Fat: 10 grams, Saturated fat: 1 gram, Carbohydrates: 55 grams, Sugar: 15 grams, Sodium: 155 milligrams, Fiber: 15 grams, Protein: 18 grams, Cholesterol: 0 milligrams
(1) Pharmacological effects of niacin on acute hyperlipemia. Current Medical Chemistry. http://www.ncbi.nlm.nih.gov/pubmed/27063258